Adapted from Jack Kornfield script. You can read more on how we created these meditations in our article.
Welcome
Hello, and welcome.
In this session, we'll practice a body scan — a foundational mindfulness practice that trains us to bring caring attention to each part of the body, systematically and without judgment.
This practice is adapted from the teachings of Jack Kornfield.
You're welcome to lie down for this practice, or sit if you prefer.
When you're ready, close your eyes, and let's begin.
Settling In
Take three slow, deep breaths. And with each exhale, let your body settle a little more into the surface beneath you.
Let your breath return to its natural rhythm. There is nothing to do right now. Nowhere else to be.
Top of the Head
Begin by bringing your attention to the top of your head.
Simply notice whatever sensations are present — warmth, tingling, pressure, or perhaps nothing at all.
There is no right or wrong experience. You are simply meeting each part of your body with curiosity and kindness.
Face and Jaw
Slowly move your attention down to your forehead.
Your eyes. Your cheeks. Your jaw.
Notice if you are holding any tension here. If you are, let it soften with your next exhale.
You need not force anything to change — simply bring awareness, and the body will often release on its own.
Neck, Shoulders, and Arms
Continue down through your neck and throat.
Your shoulders.
Your upper arms. Your elbows. Your forearms. Your wrists.
Your hands. And each finger.
Feel the aliveness in your hands — the subtle pulse of energy and warmth.
Chest
Now bring your attention to your chest.
Feel the rise and fall of your breathing.
Notice the beating of your heart.
Let your awareness rest here for a few moments, simply appreciating the life force within you.
Belly and Lower Back
Move your attention down through your belly.
Soften any holding you find there.
And continue down through your lower back.
Hips to Toes
Bring your awareness now to your hips.
Your thighs. Your knees.
Your calves. Your ankles. Your feet.
And the tips of your toes.
Whole Body Awareness
Now, gently expand your awareness to hold the entire body at once.
Feel yourself as a whole, living being — breathing, sensing, alive.
There is nothing to fix. Nothing to improve.
Simply be present with the ever-changing sensations of this body, exactly as it is.
Rest here.
Breathing.
Alive.
Closing
When you're ready, take one deep, full breath.
Gently begin to move your fingers and toes.
And slowly, in your own time, open your eyes.
Carry this sense of embodied awareness with you as you move through the rest of your day.
Thank you for being here.
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