A Body Scan Script for Grounding

Let’s start by taking a second to settle your physique into a cushty place
(2 seconds).

You could shut your eyes or maintain them barely open with a mushy focus wanting downward just a few ft in entrance of you (2 seconds).

Permit your backbone to raise and
your shoulders to melt (2 seconds).

Immediately we’ll follow a physique scan (2 seconds).

Taking a full breath in (2 seconds) and a protracted gradual breath out (2 seconds).

Convey light consciousness to the respiratory (2 seconds).

Discover the in breath (2 seconds)

and out breath (2 seconds)

and areas in between (10 seconds).

Convey consideration to the highest of your head, discover sensations or lack of sensations
(2 seconds).

Transfer your consideration all the way down to the again of your head, the perimeters (2 seconds),

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

Transfer your consideration to your neck (2 seconds), and your throat (2 seconds), and now shoulders.

Noticing what sensations you’re conscious of.
Shift consideration to your arms, higher arms, decrease arms (2 seconds),

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

Convey your consideration to your again, higher again
(2 seconds),

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