Body Scan Meditation Script (Printable PDF)
A one-page printable script for a body scan meditation: 14 body parts from feet to head, with a short cue and the seconds for the 5 and 10 minute versions. It fits on one A4 or Letter page.
The timer with 5, 10, 20 minute and for-sleep versions, and what the research says: body scan meditation script.
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Body scan meditation script
A body scan meditation is a practice where you move your attention through the body one part at a time, usually from feet to head, and notice what you feel without trying to change it. It takes 5 to 20 minutes. Trials show small effects, so try it as a skill; it does not replace treatment.
- Get comfortable, lying or sitting.
- Take three slow breaths.
- Move from feet to head, one part at a time.
- Notice, do not fix.
- When your mind wanders, return without scolding.
- Slow breath, wiggle fingers and toes, open your eyes.
| # | Part | Notice | 5 min | 10 min |
|---|---|---|---|---|
| 1 | Feet | Toes, soles, heels, tops of the feet. | 15 s | 35 s |
| 2 | Lower legs | Ankles, shins, calves. Warmth, weight, fabric. | 15 s | 35 s |
| 3 | Knees and thighs | Where they meet the surface under you. | 15 s | 35 s |
| 4 | Hips and seat | Where your body rests. Nothing to change. | 15 s | 35 s |
| 5 | Lower back | Skip it or glance briefly if it is sore. | 15 s | 35 s |
| 6 | Belly | Rises and falls with each breath. | 15 s | 35 s |
| 7 | Chest and upper back | The breath moving here, any heartbeat. | 15 s | 35 s |
| 8 | Hands and fingers | Fingers, palms, backs of the hands. | 15 s | 35 s |
| 9 | Arms | Forearms and upper arms. Left and right. | 15 s | 35 s |
| 10 | Shoulders | Tightness or ease? | 15 s | 35 s |
| 11 | Neck and throat | The air passing through. | 15 s | 35 s |
| 12 | Jaw and face | Jaw, cheeks, mouth. Let attention rest. | 15 s | 35 s |
| 13 | Eyes, forehead, scalp | Up to the top of the head. | 15 s | 35 s |
| 14 | Whole body | Widen attention, feet to head, as one. | 15 s | 35 s |
Time: settle + 14 × seconds per part + finish. 5 min: 45 + 14 × 15 + 45 = 300 s. 10 min: 60 + 14 × 35 + 50 = 600 s. For sleep: skip the closing, 8 min. Our timing, adjustable.
Stop if something hurts or feels frightening. Open your eyes and look around the room. Skip any part that bothers you. Not a substitute for medical care.
Struggling right now? In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand), or your emergency number.
quietarium.com/en/meditation/body-scan-script/ · CC BY-NC 4.0
Free to print for your clients and students. Please credit Quietarium; not for sale.