Body Scan Meditation Scripts

This is by far one of my favorite guided meditation scripts!

Your body is a living biosuit (home) for your spirit to reside. It deserves loving intention, attention, and care. You can literally pour healing-nourishing energy into what is right with you (gratitude) and positively affect your health, prevent illness, and heal emotional wounds.

This can be done by performing a body scan guided meditation to detect subtle energies in your body.


body scan script

Guided Meditation Script for Body Scan:

  1. Lay down in a comfortable position with your head and neck supported, and take three deep cleansing breaths. Inhale through your nose and exhale through your mouth with your tongue pressed against the roof of your mouth.
  2. Imagine a ray/beam of light first entering your third-eye (located around the middle of the forehead, slightly above the junction of the eyebrows). Now imagine the light slowly moving downward scanning each part of your body.
  3. Take a few moments and just become aware of the flow of energy within your body, notice that it’s more than something happening within you, but it’s also apart of who you are.
  4. Now mindfully scan every cell in your body as you keep breathing slowly with intention. Every time you inhale, breathe in healing-nourishing energy. Every time you exhale, blow out any negative energy (stress, anxiety, fear, etc.) you may feel.
  5. Notice the flow of energy in your body again. There’s no right or wrong here, there’s only what is.
  6. If you feel negative energy or blockage in a certain area of your body, feel your way into it. Sit with it. Ask your body why* that block is there and what you need to do to release it.
  7. It helps to breathe into that area until you feel the block dissolving.
  8. When you feel the scan is complete, take three final deep cleansing breaths to clear out any energetic residue.

*Try not to judge or analyze the wisdom that comes to you. Often, we experience energy blocks in our body because our body is trying to tell us something. The body has profound wisdom within, all you need to do is pay attention and ask.

The more you perform this body scan guided meditation, the more balance and vibrancy you will experience.

Another Guided Body Scan Meditation Script

Welcome to this guided body scan exercise. Scanning your body is a meditation technique that helps you live in the moment and remain present and mindful.

Before we begin, I want you to find a spot where you can lay down and relax. Take this time to focus on your own body and mind, I would like you to remove all distractions.

When you are ready and comfortable I want you to slowly lay down. Find a relaxing position and slowly start to settle in. When you feel comfortable gently close your eyes and place the palms of your hands on top of your belly. Feel it move with your breath. Feel it expand with every breath in and slowly deflate with every breath out. As your heartbeat slows down, allow your thoughts to also calm down and settle.

And again, I want you to feel your belly rising beneath your fingers as you inhale the invigorating air. Try to truly connect with your breath. It is always there if you need a moment to find your center again.

Now take a deep breath in again. And a deep breath out.

Slowly breathe in.

And breathe out.

And again.

Slowly inhale. And exhale.

This exercise was designed to assist you with reconnecting your physical body to your mind, your heat, and your soul. You can feel whatever you desire or need to feel, this is a no-judgment zone. All I ask of you is that you try to remain focused and present in the moment.

Now please, follow my guidance and observe how your body reacts to your thoughts. We will try to release any and all tension, all while staying present. Directing our focus will help us relax and become more mindful.

And now, as you keep breathing I would like you to direct all your attention to your head and your face. Make sure you are not frowning. Relax your temples. Relax your scalp. Now I would like you to try and soften your lips and your eyelids. Feel them slowly release the nervous energy. At this point I want you to just let any tension melt away. Allow every single fiber in your body to direct all the energy into this specific part of your body, your head. Relax. Let go. Unwind.

Next, I want you to move down to your neck and your shoulders. Let them sink into the mattress or whatever surface you are resting on. Scan those areas for any hidden knots, and again, let the tension and any discomfort just simply melt away. With every traveled inch you can feel a sense of deep serenity replacing all the feelings of tightness or discomfort. Relax. Let go. Unwind.

Whenever you feel ready to move on, you can move down to your torso. Relax your chest and take a couple of deep, deep breaths. Feel your lungs and your belly expand. Allow your shoulder blades to unclench. Try to enjoy this moment and allow your hands to rest on your belly as it rises and falls with your breath. You can now inhale relaxation and exhale tension. Inhale. And exhale. Feel the invigoration power of air energize your body. Lengthen your spine and let it rest for a moment. Find any tight knots and allow a warm wave of relaxation to gently unknot it.

You can feel every cell soaking in this wonderful energy of restoration. Relax. Let go. Unwind.

And now you can move down to your legs. Scan your legs for any tightness or rigidity. Start with your thighs and progress down towards your ankles. Gently flex your muscles, if you need to. Focus on all the sensations you feel. Feel the muscles contract and then relax as you direct your mental energy into letting go of any chains and bounds holding you down.

Bring your awareness to the spots that need some additional care.

And then whenever you feel ready, slowly start focusing your energy on your hands and your feet. These magnificent tools that work hard to help you live a gratifying and productive life deserve some tender loving care. Again, lovingly flex them if you feel the need. Move your fingers and your toes. Maybe you want to focus on the arches of your feet, or the soles. Perhaps you feel tightness in your knuckles or the palms of your hands. Direct your energy there.

Relax. Let go. Unwind.

As you keep breathing I want you to recognize all the sensations you feel. Are they good? Is there any remaining discomfort? Do your muscles and joints feel rested and ready to enter the regeneration process?

Relax. Let go. Unwind.

And now I would like to encourage you to gently flex all your muscles again and shake your limbs every so slightly. Any remaining sliver of tension or discomfort can now just flow away and leave your body feeling healthy and glowing.

Relax. Let go. Unwind.

Your body is more responsive and more willing to meet you half-way when you treat it with tender love. Allow it to rest. Allow it to recuperate, And also allow it to work hard, it is what it was made for. Our bodies are extremely fragile in some ways and surprisingly strong and resilient in others.

This one last part focuses on your whole, entire body. I want you to harness the remaining energy and evenly spread it throughout your whole magnificent body. This unit that fuels your soul and your mind. Let this powerful energy reach every single corner of your body. Every nook and cranny. Every cell, every atom. Feel your body as a cohesive unit and simply release any remaining tension.

Relax. Let go. Unwind.

You can now slowly return from the meditative state and start to open your eyes again. Thank you for joining me on this journey of wellness and relaxation. Thank you for listening to this guided meditation.

One More Body Scan Meditation Script

Find a comfortable place to relax. It could be in your bed or in a nice comfortable chair. Turn off all phones or anything that could distract you and of course never listen to this meditation while driving or operating any machinery as it could make you very drowsy.  It is best to use headphones to listen to these meditations to be able to hear all the subtle sounds.

Make yourself very comfortable now, make sure your body is in a very relaxed position, and adjust any pillows as you need to. Close your eyes gently and begin breathing very slowly from your abdomen. Place your hands there and feel your stomach rising and falling with each breath. As you breathe in allow your abdomen to rise and as you breathe out let it fall.

Focus all your attention now on your breathing. That’s right. Breathe in through your nose and blow gently out through your mouth. Breathing slow and deep. Breathe in relaxation and out tension and stress. Feel yourself relaxing deeply. Notice how you’re slow breathing is beginning to induce a nice state of deep relaxation. Breathing in ……………. and breathing out……………………….

You may want to focus on counting your breath for a few moments to help you turn everything off from your busy day. Let’s begin by breathing in to the count of 4 and out for the count of 4………………………………Focus all your attention now on your breathing. That’s right. Breathe in through your nose…… 2……………..3……………………4…………….. and blow gently out through your mouth……2………….3…………4…………Good.  And again, in   2…………..3…………..4 …………….. and blow gently out through your mouth……2………….3…………4…………Good.  One more time on your own now………Long Pause …………………..Breathing slow and deep. Breathe in relaxation and out tension and stress. Feel yourself letting go…………………………….. calming down as you use your breath………………………

I wonder if you can imagine now sitting in a warm hot tub and the warm water is relaxing each and every muscle in your body each and every nerve, lay your head back for a moment and feel the warm water on your scalp…………your hair…………………….feel it relaxing………..and then that relaxed feeling spreads down your neck now all the way down your spine into your lower back, like a flow of comfort………… peacefully…….. moving through you and soon you get the feeling that you don’t even have to be aware of it anymore as you let your body just sink deeply into the hot tub enjoying that relaxing warmth………………………………

You now feel this wonderful warm feeling in your shoulders, spreading down your arms to your fingertips, like warm butter melting on toast………………………………….be aware of your hands resting where they are……………………….then allow this feeling of comfort to enter your chest now and relax all your internal organs, breathe into them and let any tension there go. Pay attention to your heart and see if you can feel it slowing down just a bit……………………….

Feel the flow of comfort spreading through your stomach down to your legs into your thighs, knees and calves and all the way down to your toes…………………………………………

…………………………..feel them relaxed where they are……………………………………wondering if your arms and legs can relax even more……………….perhaps there’s a s.m.o.o.t.h heaviness in your arms and legs………………………………….. Every muscle in your arms and legs now is limp and relaxed……………………………………….

Feel your entire body now from your head to your toes relaxed………………………….. every cell and nerve in your body is enjoying this peaceful, tranquil relaxation.  You are completely relaxed now, no one wanting anything from you, this is time just for you. While you are relaxing there with your eyes gently closed make sure your face is relaxed………………….allow your jaw to hang open a bit maybe even move it around in a circular motions to make sure you are not carrying any tension there……………… allowing the jaw to relax and hang loose Relax your cheeks………………………your forehead…………………………………… feeling all tension draining away from your face…………………………

Feel your face completely letting go now, free of expression and just relaxing like the rest of your body in the warm hot tub…………………………no cares no worries just warm and cozy resting comfortably in the warm water……………………………….. with no one wanting anything ……………………nowhere to go…………nothing to do but rest peacefully……..

Here’s another great article: 7 Best YouTube Guided Meditations