Welcome,
I'm Amy and this is a Compassionate Body Scan.
Will be attuning to our body with kindness,
Knowing that every sensation is wise and guides you towards deeper levels of connection.
We're going to connect deeply with the body.
Greeting each part as if for the first time.
You might like to gently touch each part to deepen the connection,
But only if this feels comfortable for you.
We're practicing giving ourselves compassion for any discomfort or difficulties that arise.
Remembering that discomfort is part of the body's wisdom,
So explore uncomfortable sensations just like any others.
However,
If it does become too overwhelming,
You're welcome to move your attention to parts of the body that feels more comfortable.
Or open your eyes to orientate yourself before continuing.
Let's start by getting comfortable.
You may like to lie down or sit comfortably with your back supported.
Let's take three slow breaths in through the nose and out through the mouth.
Allowing the body to soften and melt on the out-breath.
Sense your body resting into the support and safety of the ground beneath.
And beginning to make contact with your body by giving yourself a hug.
Or maybe a hand to the heart and greeting yourself.
You might want to whisper a few words to yourself.
Hi,
I'm listening.
I see you.
Or simply turn your kind attention inward.
Now sinking your attention down to your feet.
Wriggle your toes.
Notice the balls of the feet.
Arches Heels.
Notice how your feet are feeling right now.
Bringing a friendliness to your experience.
And you may like to whisper thank you to your feet.
Appreciating them for their hard work carrying you through your day and your life.
Moving your attention to focus on your legs.
Sense their weight and their connection to the ground beneath.
Allow them to soften and become heavy.
Noticing any stiffness or discomfort and any stories or thoughts that arise around these sensations.
May be frustration.
Or worry.
See if you can gently but firmly let the stories go and explore the sensations directly.
Bringing a feeling of gentle compassion towards yourself.
You may place a soothing hand on any part that needs extra loving attention.
You may like to whisper thank you to your legs,
Appreciating their hard work despite any limitations.
Now moving up to your hips and pelvis.
Feeling your weight sinking down.
Connected and held by the ground beneath.
Noticing any more subtle feelings and sensations deep in this area.
Breathing into any discomfort and allowing it to soften.
Bringing a soothing and comforting attitude to your experience,
Allowing it to be as it is.
You may like to whisper,
Thank you.
Moving up to your belly.
You might like to gently bring your hands to rest on your belly.
Letting it soften with the breath.
Notice any judgements around this area.
And let them go.
Bring yourself compassion,
Remembering that we're all imperfect human beings.
Just being with your belly and your breath as it is.
Let your attention now rest at your lower back.
Sensing any discomfort or aches or pains.
Can you drop any thoughts or worries and simply bathe your back?
In your kind,
Warm attention.
And if there's no discomfort,
Simply enjoy the feeling of ease.
And now becoming aware of your chest area.
Noticing the breath flowing through,
Gently expanding and softening the chest Sense into the physical sensations at the chest.
Maybe a sense of tightness.
Maybe difficult emotions are arising.
Can you soften and soothe yourself for any pain you might be experiencing as a parent might soothe a child?
You may bring a kind hand to your heart.
And remember that if your experience becomes overwhelming you can open your eyes or move your attention to a more comfortable part of the body.
Maybe back to your feet or maybe to your hands.
And now moving on to your shoulder blades.
We often carry tension in this area,
So what sensations do you notice?
Maybe heat?
Cold.
Aching maybe nothing much at all,
That's okay too.
And allow any tension to soften.
But if it doesn't soften,
Just allowing it to be as it is.
Bringing compassion to the stress and burden that shoulders carry.
And you might bring a soothing hand to any discomfort.
Maybe whispering,
Thank you.
And moving up to your throat and neck.
Notice any tightness here.
And if there's no discomfort,
Simply enjoy the feeling of ease.
You might want to yawn or gently turn your head from side to side.
You might like to place a gentle hand on any areas that need soothing.
Thanking your neck for supporting your heavy head.
Now moving up to your face,
Feeling any tension or stress.
Allow your face to smooth,
Jaw and tongue to soften.
Caressing your face with your kind awareness and maybe your gentle touch.
Being grateful for how hard our facial muscles and jaw work.
And becoming aware of your head.
Sensations.
Her day.
Tension.
If there's discomfort,
Being tender and compassionate.
Trust that it will pass.
Now allow your attention to flow down your arms.
Starting at the top of the arms and letting attention flow down to your lower arms,
Wrists,
Hands,
Fingers Maybe you give your fingers a little wriggle.
What do you notice?
Tension or stiffness.
Or maybe ease and lightness.
Bringing compassion to discomfort or resting in the peacefulness of ease.
Taking a moment of appreciation for your hard working hands.
And now expanding your awareness to ripple through the whole body from your feet to your head.
To your fingertips.
Really feel the aliveness flowing through you.
Resting here in the wonder of that aliveness.
Perfectly imperfect,
Just as you are.
Bringing yourself compassion for any ongoing discomfort and appreciation for ease and strength.
And now as we come towards the end of the practice noticing how you're feeling.
And take a moment to soak up any feelings of ease and wellbeing.
And then gently beginning to wriggle fingers and toes to bring a bit of energy back to the body.
Knowing that your body will thank you for the gift of your own compassionate attention.
And that you can turn this attention towards yourself at any point that you're experiencing discomfort,
Speaking gently and kindly to yourself as you would a good friend.
Or a loved one.
And now you may like to take some time to stretch or move the body before you carry on with your day.
Thank you for practicing with me today.
