Compassionate Body Scan Meditation

Soften into presence with this guided journey through your body, infused with gentleness and self-compassion.
Rather than simply observing sensations, you’ll be invited to meet each part of yourself with warmth, curiosity and gratitude.
This practice nurtures body awareness, emotional ease and a sense of inner safety, helping you reconnect with your body as an ally in healing and wholeness.

Enjoy :))

Transcript

Hello and welcome to Journey to Mindfulness.

My name is Letitia and today I'll guide you through a compassionate body scan meditation.

This compassionate body scan is really an opportunity to enhance mindfulness of the body and also to nurture a more warm and compassionate attitude towards the body,

Especially when there's physical or emotional discomfort.

This version of the body scan is specifically designed to cultivate an attitude of warmth and goodwill towards the body in various ways.

This is an exercise in loving,

Spacious awareness of the body,

Along with appreciation when there is ease and compassion,

When there is discomfort.

It's a way of making friends with the body,

Embodying those yin qualities of comforting,

Soothing and validating our experience.

So please find a comfortable position,

Resting on your back with your hands away from your sides and your feet shoulder width apart.

Then place one hand over your heart and the other hand on another soothing place,

Or perhaps two hands over your heart.

Doing this is just a gentle reminder to bring loving,

Connected presence to your body throughout this exercise.

Feel the warmth and the gentle touch of your hands.

And take three slow,

Relaxing breaths and then return your arms to your sides,

If you like.

In this meditation,

We will be bringing warm-hearted attention to each part of the body in various ways,

Moving from one part to another,

Practicing how to be with each part of the body in a kind and compassionate way.

And we will be inclining our awareness towards the body with curiosity and tenderness.

As you might incline toward a young child or a beloved friend.

If you feel ease and well-being in a particular body part,

You can invite some appreciation or gratitude to arise within you towards that part of your body.

If you have judgments or unpleasant sensations regarding a body part,

Perhaps you can let your heart soften in sympathy for the struggle.

You can also place a hand on that part of your body as a gesture of compassion and support,

Imagining some warmth and kindness flowing through your hand and fingers into your body.

And if any area of your body is too difficult to stay with,

Feel free to move your attention to another body part for a while,

Especially a body part that is emotionally or physically neutral,

Allowing this exercise to be as comfortable as possible.

Starting with the toes on your left foot and beginning to notice if there are any sensation in your toes.

Are your toes warm or cool,

Dry or moist?

Just feeling the sensations in your toes.

Is discomfort or perhaps nothing at all?

And letting each sensation be just as it is.

If your toes feel good,

Perhaps giving your toes a wiggle and a smile of appreciation.

Then moving to the sole of your left foot.

Can you detect any sensations there?

Your feet have such a small surface area,

Yet they hold up your entire body all day long.

They work so hard.

Feel free to send your left sole some gratitude,

If that feels right.

If there's any discomfort,

Opening to it in a tender way.

And now sensing your whole foot.

If your foot feels comfortable,

You can also extend gratitude for the discomfort that you don't have.

And if there's any discomfort,

Allowing that area to soften as if it were wrapped in a warm towel.

And if you like,

Alleviating your discomfort with kind words,

Such as,

There is a little discomfort there and it's okay for now.

Gradually moving your attention up your leg,

One part at a time.

Noticing whatever body sensations are present.

Sending some appreciation,

If the part feels fine.

And sending compassion,

If there's any discomfort.

Moving slowly through the body,

Still focusing on your left side,

To your ankle,

Shin and calf,

Up to your knee.

When you notice your mind has wandered,

As it always will,

Just returning to the sensation in the part of your body you're tending to.

You might also wish to add some words of kindness or compassion,

Such as,

May my knees be at ease,

May they be well.

Then returning your attention to the simple sensations in each body part.

Really allowing this entire process to be exploratory,

Even playful.

Gently working your way through your body.

Now moving onto your thigh,

And up to your hip.

If you feel uneasy or judgmental about a particular body part,

Try putting a hand over your heart and gently breathing.

Imagining that kindness and compassion flowing through your fingers into your body.

Or if you feel ease,

Offering an inner smile of appreciation,

If that feels right to you.

Now bringing loving awareness to your entire left leg.

Making some room for whatever you may be sensing or feeling.

And moving onto the right leg,

To your right toes,

To your right sole,

To your whole right foot.

And then gently moving up to your ankle,

Your shin and calf,

Up to your knee.

And feel free to skip any part of the body if too much physical or emotional discomfort arises.

Now onto your thigh,

Your hip,

And to your entire right leg.

Now bringing awareness to your pelvic area.

The strong bones that support your legs,

And also the soft tissue in your pelvic area.

Perhaps feeling your buttocks on the floor.

Large muscles that help you climb stairs and also allow you to sit softly and comfortably.

And now your lower back.

A lot of stress is stored in the lower back.

If you notice any discomfort or tension,

You might imagine your muscles relaxing,

Melting with tenderness.

And feel free to shift your posture a little,

If an adjustment will make you more comfortable.

And then your upper back.

And now moving your attention to the front of your body,

To your abdomen.

Your abdomen is a very complicated part of the body,

With many organs and body functions.

Perhaps sending some gratitude and appreciation to this part of the body.

And if you have any judgements about your belly,

Seeing if you can say some words of kindness and acceptance.

Then moving up to your chest.

This is the center of your breathing,

And also your heart center.

Infusing your chest with awareness,

Appreciation and acceptance.

Perhaps putting a gentle hand on the heart,

On the center of your chest.

Allowing yourself to feel whatever it is that you're feeling right now.

You should feel free to touch any part of your body.

Any part of the body as we go along.

Even gently stroking that part,

Whatever feels right to you.

And continuing to incline your awareness towards your body,

With the same quality of warmth you might have towards a beloved one.

Feeling the sensations in your left shoulder.

In your left upper arm.

Your elbow.

Bringing tender awareness to each part of your body.

Your left lower arm.

Wrists.

Fingers.

Feeling free to wiggle your fingers if you like.

Savoring the sensations that arise when you move your fingers.

Your hands are uniquely designed to hold and move fine objects,

And are very sensitive to touch.

Now scanning your whole left arm.

And hand.

With loving and compassionate awareness.

And moving to your right side.

To your right shoulder.

Right upper arm.

Elbow.

Lower arm.

Wrists.

Elbow.

Fingers.

And your whole right arm.

And hand.

And now proceeding with awareness towards the head.

Beginning with the neck.

And if you like,

Touching your neck with your hand.

Remembering how the neck supports your head throughout the day.

How it is a channel,

A conduit for blood to the brain,

And air to the body.

Offering appreciation and kindness to your neck if it feels good.

Either mentally or with physical touch.

Or sending compassion.

If there's any tension or discomfort there.

And then moving to your head.

To the back of the head.

The hard surface that protects your brain.

And if you like,

Gently touching the back of your head with your hand.

Or simply touching it with your awareness.

And then your ears.

Those sensitive organs of perception that tell you so much about your world.

If you are glad for the capacity to hear,

Allowing appreciation to arise in your heart.

If you are worried about your hearing.

Perhaps putting a hand over your heart and giving yourself some compassion.

And then offering the same loving or compassionate awareness to your other organs of perception.

Such as your eyes.

Your nose.

Your lips.

And don't forget to recognize your cheeks,

Toes,

And chin for how they help you eat and speak and smile.

And finally,

Your forehead and the crown of your head.

And underneath.

Your brain.

Your tender brain.

It's composed of billions of nerve and cells that are communicating with each other all the time.

To help you make sense of your world.

If you like showing some gratitude.

Saying thank you to your brain for constantly working to make sense of your world.

Working on your behalf.

And when you have finished giving kind and compassionate attention to your whole body.

Try offering your body a final shower.

From head to toe.

A shower of appreciation,

Of compassion,

Of gratitude,

And of respect.

Take all the time that you need.

But when you are ready,

You can gently open your eyes.

Take some time to give yourself a big stretch.

Extending the arms overhead and the legs long.

And gently coming back into your seat.

Before moving on with your day.

I'd like to thank you so much for sharing this practice with me today.

Please feel free to share your experience in the comments.

I love hearing about your experiences and reading your feedbacks.

I wish you a wonderful day and I hope to see you next time for another practice.