Compassionate Body Scan

This body scan integrates self-compassion, offering appreciation to areas of the body that feel good, and offering nurturing and caring to areas that feel difficult physically or emotionally. This meditation is recommended to be completed lying down.

*This is a practice from the Mindful Self Compassion (MSC) program, an evidence-based eight-week program, of which I am a Trained Teacher. MSC was created by Dr. Kirstin Neff & Dr. Christopher Germer at the Centre for Mindful Self-Compassion.

Transcript

Welcome to your compassionate body scan.

This might be a little bit different than body scans you have done before because we'll really be exploring appreciation when there is ease in a certain area of the body and we'll be exploring and calling in compassion when there's discomfort physical or emotional as we rest our attention on any certain area of the body.

So it's a it's a way of making friends with the body not just scanning with mindful awareness through the body.

I hope you enjoy it.

So as you're ready finding a really comfortable position.

This is a bit of a longer practice and so I often recommend if it's comfortable for you resting on your back.

If you'd like adding a pillow or a blanket on top of you.

So making yourself really really comfy here.

You can take your feet wide.

Might be shoulder width apart or or even wider and you can rest with the back of your hands on the floor palms facing up.

Again you can really take up as much space as you would like.

Spread out.

As always it's just most important that you're comfortable.

So if lying down isn't comfortable for you please just find any position where you will feel good.

Wherever that is closing your eyes or settling the gaze downwards.

If you'd like placing one or two hands over your heart or anywhere else on your body.

As a reminder to bring loving connected presence to your body throughout this exercise.

Connecting to that warmth to the gentle pressure of your hands on your body.

Taking three slow relaxing breaths.

Feeling the supportive touch.

And then if you'd like returning your arms to your sides.

Starting with the toes of your left foot.

Beginning to notice if there are any sensations in your toes.

Are your toes warm or cool?

Maybe you can feel the subtle weight of socks or perhaps there's some tingling or tightness.

Just feeling into this sensation in your toes.

And if there's no noticeable sensation that's fine too.

If your toes feel good perhaps giving your toes a smile or a smile of appreciation.

And then moving to the sole of your foot.

Tuning in to any sensations here.

The soles of your feet have such a small surface area yet they hold up your entire body all day long.

They work pretty hard.

And so feel free to send your left sole some gratitude if that feels right.

Now sensing into your whole left foot.

If your foot feels comfortable you can also extend gratitude for the discomfort that you don't have.

If there is some discomfort,

Tightness or aching,

Allowing that area to soften.

Imagining as if it were wrapped in a warm towel.

Moving your attention up your leg one part at a time.

Noticing the ankle.

Feeling into the shin and calf.

Noticing the sensations in the left knee.

Sending some appreciation to the parts of the left lower leg that feel fine or neutral.

And sending compassion if there's any discomfort.

May I be well.

May I be free from pain.

May I give myself what I need.

Moving your attention upwards to the left thigh.

The left hip.

Noticing any sensation here.

Now bringing loving awareness to your entire left leg.

Making room for whatever you may be sensing or feeling.

And moving on to the right leg.

Resting your attention on the right toes.

Feeling into the temperature of your toes.

Feeling into the sole of the right foot.

Broadening your attention to the whole right foot.

Extending appreciation or gratitude if your foot feels relatively comfortable today.

And if that's not the case for you,

You might add some words of kindness or compassion.

May my right foot be at ease.

Moving along to the right ankle.

Shins and calf.

Feeling into the right knee.

And if you feel uneasy or judgmental about a particular body part,

You might offer yourself soothing or supportive touch.

Resting a hand over that body part.

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

Moving your attention upwards to the right thigh.

The right hip.

And then broadening your awareness to the entire right leg.

Our bodies have a story of their own.

And so it's natural for some difficulty or struggle to arise.

Or for emotions to be evoked as we bring attention to certain body parts.

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

This is the perfect opportunity to offer yourself compassion.

That might look like moving your attention to another body part for a while.

Perhaps one that feels more emotionally neutral.

Maybe it feels particularly easeful today.

Remembering if it's a struggle,

It's not self-compassion.

So giving yourself so much permission to do whatever feels right to you during this practice.

Now bringing your awareness to your pelvic area.

The very strong bones that support your legs.

And all the soft tissue in your pelvic area.

Perhaps feeling your buttocks on the floor,

Beneath you,

Or on the chair if you're using one.

Feeling some appreciation for these large muscles that help us climb stairs or dance.

And also allow us to sit softly and comfortably.

Shifting your attention again to your lower back.

For many of us,

A lot of stress can be stored in the lower back.

You might notice a tingling,

A tightness,

Or an aching.

And if you do notice any discomfort or tension today,

You might imagine your muscles relaxing or softening.

You may offer yourself,

Or this body part in particular,

Some words of kindness.

May my back feel at ease.

May I be well.

And feeling free to shift your posture a little.

An adjustment might make you feel a little more comfortable.

An act of behavioral self-compassion.

Self-compassion in action.

Moving upwards to the upper back.

Noticing what sensations are arising here.

Sending an inner smile of appreciation for all that your upper back muscles do for you.

And moving your attention to the front of your body.

To your abdomen.

Your abdomen is a really complicated part of the body.

Many organs and body functions live here.

And so perhaps sending some gratitude or appreciation to this part of the body for all it does in the background of every day.

And if you have judgments about this part of your body,

As many of us do,

Seeing if you can send some compassion to this part of the body.

With some soothing or supportive touch.

Resting a hand over the belly.

Or perhaps sharing some words of kindness or acceptance.

May I accept myself as I am.

And moving up to your chest.

The center of your breathing.

And also your heart center.

Perhaps resting a hand just for a moment on the center of your chest.

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

Continuing to move through the body with an affectionate awareness.

Noticing now the left shoulder.

The left upper arm and elbow.

Bringing a tender awareness to each part of your body.

Moving to your lower left arm.

Your left wrist.

Hand.

And fingers.

Feeling free to wiggle your fingers if you'd like.

Savoring the sensations that arise when you do so.

Sending some gratitude or appreciation to any areas along your left arm.

That feel easeful,

Relaxed or neutral.

Moving over to your right side.

Feeling the right shoulder.

The right upper arm.

The right elbow.

The lower arm.

The right wrist.

Hand.

And fingers.

Again,

Wiggling the fingers if you'd like.

And then feeling into the whole right arm and hand.

Sending compassion to any areas which might feel uncomfortable.

Lighting in some softening to these areas.

And sending out gratitude or appreciation for all that your arms and hands and shoulders can do.

From eating and drinking with friends or family.

To typing on our computers or phones to make a living or stay connected with our loved ones.

And so much more.

Now bringing your attention toward the head.

Beginning with the neck.

If you'd like,

Touching your neck with your hand.

Appreciating how the neck supports your head throughout the day.

How it is a conduit for blood to the brain and air to the body.

If your neck feels good,

Offering appreciation and kindness for that simple fact.

Or if you're like me and you struggle with tightness,

Aching or pain in the neck.

Sending compassion.

You might offer compassion through the warmth and gentle pressure of touch.

Or perhaps it's through words.

May I feel at ease.

May I be free from pain.

Finally,

Moving on to your head.

If you like,

Gently touching your head with your hand.

Moving on to your ears.

Those sense organs that tell us so much about our world.

If you're glad for the capacity to hear music or the sound of someone laughing.

Perhaps offering yourself some appreciation.

Offering your ears some gratitude for all that they do.

Offering the same loving and compassionate awareness to your other sense organs.

Such as your eyes,

Your nose,

Your lips.

Noticing and appreciating your cheeks,

Your jaw and your chin.

For how they help you eat delicious food.

They help you to speak and to smile.

Finally,

Noticing your forehead and the crown of your head.

And underneath all of that,

Your brain.

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

Try offering your body a final shower from head to toe.

Of appreciation,

Of compassion,

Of gratitude and respect.

Whatever is called for,

Even if you can't put words to it.

A final offering for your whole body.

Resting on the earth beneath you.

And as you're ready,

Bringing this practice to a close.

Waking up the body slowly.

Maybe wiggling fingers and toes.

Maybe taking in some deeper breaths.

Finally,

Opening your eyes.

Taking in the sights around you.

And bringing your practice to a close.