Yongey Mingyur Rinpoche has uploaded a wonderful guided body scan meditation script that will help you to relax today and to feel a sense of balance.
Yongey Mingyur Rinpoche is a Tibetan teacher and master of Karma Kagyu and Nyingma. He is also the author of two bestselling meditation books and the overseer of the Tergar Meditation Community.
I’ve shared both the video and the script below, so you can follow along with Yongyey or perform the meditation on your own by reading the script.
Guided Body Scan Meditation Script & Video
I’m very happy to share with you some meditation instructions. First is, very simple, please keep your spine straight but don’t worry too much about perfect posture [here is a guide to meditation posture].
And please close your eyes, like you are sleeping.
You don’t have to close your eyes too tightly or in any special way. Relax your muscles in your body, in your head, forehead, face, ears, cheeks, throat, upper body, arms and hands, lower body, and the legs and feet. Totally relax. Yet, spine straight.
Bend your neck forward a little bit almost like the weight of your head pushes your neck.
Effortlessly rest. Each part of body on the one below. In this way, you will feel like resting, but there will also be some strength so that you can find balance. All the part of your body are resting one on top of the other.
Your spine is straight.
Sometimes you feel a little bit of gravity and just feel sometimes som sensations, just a little bit. Whatever you are feeling in your body, be aware of it and let it be.
When I was young, my father used to tell me to let my body be the cushion and let your mind in the body. Join the body and mind together. Your mind comes to the body. Just be aware of the body and aware of the sensations and feelings in the body—pleasant or unpleasant.
Any type of feeling, be aware of it and just let it be. For a few seconds, just be aware and relax.
Now, you can expand your awareness out of your body and into your surroundings. Maybe there is some sound or a scent or sensation, such as the room temperature is a little bit hot or cold or any noise, people chatting, a car passing… Whatever it is, just be aware of it. Your awareness becomes more open. Stay in this moment. Be aware of any phenomenons [mental phenomenons like thoughts and feelings].
Now, you can expand your awareness even further, beyond your immediate surroundings. Feel the space around you, above you, and be aware of the sense of space.
All the phenomenons are occurring in space, changing the space and dissolving back into that space, like clouds that come and go. Continue to expand your awareness, moving beyond the cloud, noticing all the space. Be there.
Do not worry, you will not get lost. Just stay there a little bit longer.
Now, slowly and gently open your eyes and be present in the moment, here. Rest your mind. Rest both body and mind.