In this Mindfulness Body Scan,
The intent is to send words of loving kindness to our body and deepen acceptance and awareness of the body as a shared part of humanity.
Find a quiet and comfortable place now where you can sit or lie down and be still.
Soften your gaze or if you prefer,
Close your eyes.
And place your attention now on the breath.
Breathe slowly yet fully in and out through the nose.
With the next three slow cycles of breath,
Allow each exhale to be just as long as each breath in.
Perhaps even longer.
Feel the energy within and around you begin to settle.
Perhaps into your seat or feel it settle towards the back of the body if you are lying down.
Then,
With open curiosity,
Ask the body what is present right here and right now.
As if you are opening yourself to listening to the body.
Ask if there is a physical sensation that needs your attention.
And if there is,
Zero in on that sensation or that area,
That body part.
And let that be the sole focus of this meditation.
Otherwise,
We'll begin by bringing awareness to the head and neck.
Expand attention into the face,
The eyes.
Otherwise,
We'll begin by bringing awareness to the head and the neck.
Expand the attention into the face,
The eyes,
Nose,
Mouth and ears.
See if you notice a particular sensation in this area of the body.
The head and face and neck.
And if not,
That's okay too.
If so,
Take note of any thoughts or emotions that connect you.
Notice what's present with you now as you contemplate the head,
Face and neck.
And then,
With this awareness,
Begin to feel the body.
Face and neck.
And then,
With this area of the body in mind,
Say silently to yourself,
May this part of my body be safe and well and free from pain.
As you say these words,
Imagine energy flowing from your heart to your head.
A warm,
Healing and loving energy.
Then,
Say silently to yourself,
May this part of my body,
The head,
Face and neck,
Have everything it needs to be safe and well.
Again,
As you say these words,
Feel a kind,
Loving energy move from your heart toward your head.
And then continue with the following wish,
May I accept this body part with deep gratitude,
Regardless of how it feels right now.
As you say the words,
Feel them too.
Feel a deep,
Heartfelt gratitude for your head,
Your face,
And all the benefits you receive from your functioning eyes,
Ears,
Nose,
Mouth and throat.
Then continue with this final wish,
May I extend the same loving kindness to this body part as I do to the most beloved.
Who do you care for most in your life?
Who is the recipient of your unconditional love?
Sense this type of love.
Note how it feels in your body.
And then extend that love to your own head,
Face and neck.
Sense that this area of your body has felt and received your wishes.
Perhaps smile slightly,
Or otherwise sense what it feels like in the head and neck to have received that loving kindness.
Now drop awareness from your head,
Face and neck into your shoulders,
Arms,
Wrists and hands.
And send your arms and hands these same four wishes.
May my shoulders,
Arms,
Elbows,
Wrists and hands be safe and well and free from pain.
As you say the words,
Feel a loving and kind energy travelling from your heart,
Through your shoulders,
Past your elbows and all the way down into your fingertips.
Then continue with the following wish.
May this area of my body have everything it needs to be safe and well.
May this part of my body have exercise,
Good food,
Clean water.
May it also receive this loving and kind energy.
May I accept this part of my body,
My arms,
Hands and fingers,
With deep gratitude,
Regardless of how it feels right now.
And as you say these words,
Think of all the ways in which the fingers,
Thumbs,
Hands,
Wrists,
Lower and upper arms and shoulders benefit you daily.
Reflect upon the functioning of this body part with love and awe.
And then send more love with this final wish.
May I give the same loving kindness to this body part as I do to the most beloved.
Understand that all the tiny molecules and parts that make up you and your arms and your hands are the same as those that have built the one you love most.
So extend equally your gracious love to your own shoulders,
Arms and hands.
And then shift your awareness to your hips,
Your thighs,
The lower legs and the feet,
Your entire lower body.
Sense what's present here and now in the lower body.
And notice if you're connecting any particular thoughts or emotions to what it is that you notice.
No need to change anything.
Just witness it all with an open curiosity.
And then send the lower body your wishes.
May this part of my body be safe and well and healthy.
And as you say those words,
Feel a loving,
Warm and healing energy moving downward from your heart all the way to the tips of your toes.
May this part of my body have everything it needs to be safe and well.
As you continue to send energy from your heart to your lower body,
Wish for healthy movement,
Healthy food and abundant safe water.
May I accept my hips,
Buttocks,
Thighs,
Lower legs and feet with deep gratitude,
Regardless of how any part of my lower body feels right now.
Recall the functioning of your lower body,
The benefits and opportunities your legs and feet have given you.
And as you do,
Feel deep gratitude expanding in your heart.
May I give the same loving kindness to my lower body parts as I do to the most beloved.
Notice the infinite source of love,
Kindness and warmth that's present in your heart right now.
And extend that sensation to your lower body,
Recognising that the more you love,
The more love you give away,
The more love you'll have to give.
And now bring your awareness back to your torso.
Notice your rib cage,
The protector of your heart and lungs.
Notice and soften your belly.
Become aware of your spine as you lengthen it even a little.
As you send this first wish to your torso,
Feel it expand outward in every direction from your heart.
May this part of my body be safe,
Healthy and well.
Feel love and light and heat making its way from the centre of your heart towards your chest,
Your back and your sides.
Feel this energy fill your entire torso with a positive and healing sensation.
May this part of my body have everything it needs to be safe and well.
What does your heart,
Your lungs,
Your belly need?
Imagine sending all those things and see those things being received.
Feel it too.
May I accept this body part with deep gratitude,
Regardless of how it feels right now.
Notice the miracle of your breath,
Of your heartbeat and all the activity of the inner organs.
Notice the miracle of your spine,
Of your spine and your spine.
Your rib cage,
The low back and the core from which you move and function.
Look upon all of it with deep heartfelt awe.
And finally,
May I give the same loving kindness to this body part as I do to the most beloved.
In thanks,
In recognition or for no reason at all,
Feel your heart opening and pouring loving kindness to every corner of your torso and to every corner of your entire being,
Your entire shape,
Your entire form.
Remember that this loving kindness flows from an unlimited,
Infinite source.
And as it flows outward,
Sense that your body receives your wishes and receives this love.
Perhaps a slight smile arriving at the lips.
Or a little softening of the shoulders.
Or a longer exhale breath.
Rest in awareness that your body is well loved.
That all bodies are equally worthy of love.
Rest in awareness that the love we extend to ourselves is not limited.
And with practice may be extended equally to ourselves as well as to others.
Continue now to feel the flow of loving kindness from the centre of your own heart.
Be present now with this sensation,
This awareness,
This loving kindness energy.
This coming home to your own inner calm and peace.
When you are ready to close this practice.
When you are ready to move back into the rest of your day.
Carry this kindness with you as far as you can,
Knowing that it sits in your own generous heart space.
