Mindful Self Compassion - Compassionate Body Scan

Compassionate Body Scan is an exercise in loving, spacious awareness of the body along with appreciation when there is ease, and compassion when there is discomfort. It is a way of befriending the body, embodying the tender qualities of comforting, soothing, and validating our experience.

Transcript

My name is Christine Grace McMulcan and it is my honor to offer you a mindful self-compassion meditation.

Compassionate Body Scan The compassionate body scan is best done lying down.

So please take your time and make yourself comfortable lying on the floor,

Bed or couch.

Making sure that your body is well supported and that you are warm or cool enough.

If laying down is not an option for you,

Please make yourself as comfortable as possible sitting down.

Please find a comfortable position,

Resting on your back with your hands about six inches from your sides and your feet shoulder width apart.

Then place one or two hands over your heart or another soothing place.

Doing this as a reminder to bring loving connected presence to your body.

Throughout this exercise,

Feel the warmth and gentle touch of your hands.

Taking 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 a variety of ways.

Moving from one part to another,

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

We will be inclining our awareness toward the body with curiosity and tenderness.

Perhaps as you might incline toward a young child.

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

You can invite or allow some appreciation to arise within you toward 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.

Maybe also placing a hand on that part of your body as a gesture of compassion and support and imagining 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 sensations in your toes.

Are your toes warm or cool?

Dry or moist?

Just feeling the sensations in your toes.

Ease,

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 a bit of gratitude if that feels right.

And if there is any discomfort,

Opening to it in a tender way.

Now sensing your whole foot.

If your foot feels comfortable,

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

If there is any discomfort,

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

If you like,

Validating your discomfort with kind words such as,

There's a little discomfort there.

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 is any discomfort.

Moving slowly through the body,

Still focusing on your left side,

To your ankle,

Shin,

And calf,

Knee.

When you notice your mind has wandered,

As it always will,

Just returning to the sensations in the part of your body you were attending to.

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

May my left knee be at ease.

May my left knee be well.

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

Allowing this entire process to be exploratory,

Even playful.

Gently working your way through your body,

Moving on to your left thigh,

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 are 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 room for whatever you may be sensing or feeling.

And moving on to the right leg,

To your right toes,

Right sole,

Right foot,

Ankle,

Shin,

And calf,

Knee.

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

Now on to your right thigh,

Entire right leg.

Now bringing your 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 or on the chair,

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.

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.

If you have judgments about your belly,

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

Then moving up to your chest,

The center of your breathing,

Also your heart center,

Infusing your chest with awareness,

Appreciation and acceptance.

Perhaps putting a gentle hand on the center of your chest,

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

You should feel free to touch any part of the body as we go along,

Even gently stroking that part,

Whatever feels right to you.

Continuing to incline your awareness toward your body with the same quality of warmth you might have toward a young child.

Feeling the sensations in your left shoulder,

Left upper arm,

Elbow,

Bringing tender awareness to each part of your body.

Your left lower arm,

Wrist,

Hand,

Fingers and thumb.

Feeling free to wiggle your fingers if you like,

Savoring the sensations that arise when you move your fingers and thumb.

Your hands are uniquely designed to hold and move fine objects and are very sensitive to touch.

And 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,

Right elbow,

Lower arm,

Wrist,

Hand,

Fingers and thumb.

Your whole right arm and hand.

Now proceeding with awareness toward the head,

Beginning with the neck,

If you like,

Touching your neck with your hand.

Remembering how the neck supports your head throughout the day,

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

Offering appreciation and kindness to your neck,

Either mentally or with physical touch,

If your neck feels good.

Or sending compassion there,

If there is any tension or discomfort.

Finally,

Moving on to your head,

Beginning with the back of the head,

The hard surface that protects your brain,

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 us so much about our 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,

Nose,

Lips.

Don't forget to recognize your cheeks,

Jaw,

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 is comprised of billions of nerve cells that are communicating with each other all the time,

To help us make sense of our world.

If you like,

Saying thank you to your brain for constantly working on your behalf.

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

Try offering your body a final shower,

Head to toe,

Of appreciation,

Compassion,

And respect.

Releasing the practice,

Resting quietly for a few moments.

And when you're ready and in your own time,

Slowly and gently opening your eyes.