Title: 5-Minute Body Scan Mindfulness Activity

Introduction: "Welcome everyone to this 5-minute body scan mindfulness activity. In this short practice, we will bring our attention to different parts of our body and cultivate a sense of present moment awareness. Let's begin by finding a comfortable position, either sitting or lying down, and gently closing our eyes."

Breathing Technique: "Before we start the body scan, let's take a few deep breaths to ground ourselves in the present moment. Take a slow, deep breath in through your nose, feeling your belly rise. Hold the breath for a moment, and then exhale slowly through your mouth, feeling your belly fall. Let's do this two more times, inhaling deeply through the nose, holding for a moment, and exhaling slowly through the mouth."

Body Scan Script: 

1. "Now, bring your attention to your toes. Notice any sensations you feel in this part of your body. Are they warm or cool? Is there any tension or relaxation? Simply observe without judgment."

2. "Slowly shift your attention to your feet. Notice the weight of your feet on the ground or the support underneath them. Notice any sensations, tingling, or warmth. Allow your feet to relax, releasing any tension."

3. "Moving up to your lower legs and calves, bring your awareness to this part of your body. Notice any sensations, such as tightness, looseness, or warmth. Allow any tension to melt away as you breathe."

4. "Bring your attention to your knees and thighs. Observe any sensations or feelings in this area. Notice the weight of your legs, the contact with the surface you're sitting or lying on. Allow your knees and thighs to relax."

5. "Now, focus your attention on your hips and pelvis. Notice any sensations, tightness, or any areas of comfort or discomfort. As you breathe, imagine any tension melting away, allowing your pelvis to feel heavy and grounded."

6. "Shift your attention to your lower back and abdomen. Observe any sensations or feelings in this area. Notice the rise and fall of your abdomen as you breathe. Allow your lower back and abdomen to relax and soften."

7. "Moving up to your chest and upper back, bring your awareness to this part of your body. Notice any sensations, such as tightness, expansion, or relaxation. Feel the gentle rise and fall of your chest with each breath."

8. "Shift your attention to your hands and arms. Notice any sensations, warmth, or coolness. Observe any tension or relaxation in your hands and arms. Allow your hands and arms to relax completely."

9. "Focus on your shoulders and neck. Notice any sensations or feelings in this area. Relax your shoulders, allowing them to drop away from your ears. Allow your neck to lengthen and release any tension."

10. "Finally, bring your attention to your head and face. Notice any sensations, such as warmth, coolness, or tingling. Observe any tension or relaxation in your forehead, eyes, cheeks, and jaw. Allow your face to soften, and let go of any tension."

Conclusion: "You have completed the 5-minute body scan mindfulness activity. Take a moment to appreciate the sense of relaxation and presence you have cultivated. Whenever you're ready, slowly open your eyes and gently return your awareness to the present moment. Thank you for joining me in this practice."