A Body Scan Script for Grounding

Let’s begin by taking a moment to settle your body into a snug position
(2 seconds).

You may close your eyes or keep them barely open with a soft focus looking downward a couple of feet in front of you (2 seconds).

Allow your spine to lift and
your shoulders to melt (2 seconds).

Today we are going to practice a body scan (2 seconds).

Taking a full breath in (2 seconds) and an extended slow breath out (2 seconds).

Bring gentle awareness to the respiratory (2 seconds).

Notice the in breath (2 seconds)

and out breath (2 seconds)

and spaces in between (10 seconds).

Bring attention to the highest of your head, notice sensations or lack of sensations
(2 seconds).

Move your attention all the way down to the back of your head, the edges (2 seconds),

to your brow (2 seconds), and face (5 seconds).

Move your attention to your neck (2 seconds), and your throat (2 seconds), and now shoulders.

Noticing what sensations you might be aware of.
Shift attention to your arms, upper arms, lower arms (2 seconds),

your hands (2 seconds), and fingers (2 seconds).

Bring your attention to your back, upper back
(2 seconds),

all the way down to the center (2 seconds), and down farther to your lower back (10 seconds).