The Compassionate Body Scan

This is a 20 minute body scan meditation to help you turn inward and foster feelings of compassion for yourself and others. This is time for you to relax and let go.

Transcript

The compassionate body skin.

Finding a really comfortable lying position.

Taking time to support yourself with pillows,

Blankets.

And when you're feeling ready,

Closing your eyes.

Beginning to feel yourself drawing back from your everyday life.

Turning inward.

Returning to yourself.

Water returns to river just as you return to yourself.

Feeling this.

Allowing your body to be as comfortable as possible.

You're safe and protected in this space.

Sinking deep into the earth.

Letting the ground hold you.

Relaxing.

Letting go.

And taking a deep breath in.

And exhaling slowly.

Letting tension melt away.

Finding relative stillness.

You don't need to do anything.

The compassionate body skin begins right now.

Starting by getting in touch with your whole body.

How it feels right now,

In this moment.

Feeling gravity dropping through the body.

Noticing all the points of contact your body is making with the surface that's supporting you.

Noticing the entire field of body sensations.

Perhaps some tingling or heaviness.

Maybe lightness.

Some prickling,

Some warmth.

Some pressure.

Pulsing.

Feeling into your body just as it is right now.

No need to change anything.

Fix anything.

We're going to be moving through different parts of the body.

And as we do,

Allowing yourself to offer compassion to any parts that need it.

Where there may be pain or discomfort.

Perhaps for any shame you may have for certain body parts.

Starting with the crown of the head.

And noticing the sensations here.

Feeling into the point just between the air above your head and where the skull starts.

And now becoming aware of your facial muscles.

Hundreds of muscles here that express our emotions.

Some of these emotions can be quite painful.

Others really joyous.

Noticing any tension or stress in the facial muscles.

As best you can softening them.

Soothing them.

Maybe imagining caressing your face with your awareness.

Being grateful for how hard our facial muscles work for us.

And now becoming aware of the back of your head.

Sensations here.

Contact.

Feeling whatever is happening right now.

Back of the head.

And becoming aware of how your neck feels.

Any tension.

Some burning or tightness perhaps.

Our neck often holds a lot of tension.

Allowing the neck muscles to relax.

Soothing and comforting any points of pain or discomfort you may be experiencing.

Letting go.

Dropping your awareness down into your shoulders.

A lot of emotional tension,

Fear,

Stress is held in our shoulders.

Just noticing what you feel.

What are the sensations like?

Hot,

Cold,

Tight,

Loose,

Stabbing or dull.

And perhaps taking a moment for compassion for being the shoulders of your body.

They take on a lot.

Soothing and comforting.

Any feelings of pain or discomfort you may have here.

And shifting your awareness now into your upper back.

Shoulder blades.

Feeling into the sensations here.

Allowing the sensations to be just as they are.

Hot or cold.

Sharp.

Soft.

Using your awareness to acknowledge any pain and soothing that area as best you can.

Perhaps imagining getting a little massage there through the shoulder blades.

And now becoming aware of your chest area.

The seat of your heart.

This area where emotions are often felt very intensely.

Like grief or disappointment.

Sadness.

Noticing how the physical sensations in your chest are manifesting.

Moving or buzzing or tightness.

Pulsing maybe.

Simply noticing what's here.

Softening around it.

Comforting yourself for any pain you may be feeling around the heart.

In the chest.

Just as a mother would caress and comfort a child feeling distressed.

Giving yourself this.

And now focusing your attention on your stomach area.

Your gut.

A lot of difficult emotions can be stored here.

Including fear.

And we may have some judgments about our stomach.

For now simply focusing on the actual sensations of your stomach.

Perhaps some movement here.

Maybe you're digesting food.

Maybe some tension.

Any physical discomfort.

Any feelings of inadequacy or non-acceptance of being exactly who you are in this moment.

Whatever is arising.

Taking a calm,

Caring attitude to your stomach.

This area we can have so much difficulty with.

Maybe even sending some appreciation for the task of digesting our food.

Keeping us alive.

Relaxing.

Softening.

And turning your attention now towards your lower back.

These very large muscles that keep us upright.

Softening any hardness that may be here.

Any holding.

Consciously soothing and comforting any pains or aches you may feel.

It can be hard to be in this human body with its limitations.

And we can be kind to ourselves in this moment.

Shifting your attention now down into the pelvic area.

Again a lot of tension here we may not pay attention to.

We may avoid this part of our body.

Simply noticing the feelings that are here.

Any uncomfortableness or tension.

Relaxing.

Any emotions that come up for you.

Taking a soothing,

Comforting approach to this part of your body as best you can.

Allowing it to be just as it is.

And revolving your attention down into your buttocks.

Noticing the sensations here.

Any tightness or holding.

Releasing and soothing this part of your body.

If there are any emotions perhaps some non-acceptance for this part of your body.

Allowing some compassion.

And moving your attention now up into the right shoulder.

Into the upper bicep.

Noticing how your right upper arm is feeling right now.

These big muscles here that lift and hold things for us.

Soothing any discomfort.

Caressing this area with our attention.

Our awareness.

And now your lower right arm.

Gently noticing what you feel here.

And now your right wrist and right hand.

Right fingers.

This area can be tense from things like working on the computer.

Offering some compassion for any discomfort or overwork that may be here.

And if there is no discomfort simply resting and being free from any pain.

And bringing your attention now to your left shoulder.

Left upper arm.

Noticing the sensations here.

Kindly stroking your arm with your awareness.

Comforting yourself.

Dropping your attention down into your lower left arm.

Allowing the physical sensations to be just as they are.

And your left wrist and hand.

Fingers.

Softening through this area.

And now shifting your focus to your right upper leg.

Very big muscle here,

The thigh muscle.

Noticing what you're feeling here.

Seeing if you can relax.

Let go of this muscle,

This area.

Soothing and comforting this part of your body.

And moving down to your right calf and shin.

Feeling into the muscles here.

Softening around any holding.

Focusing now on your right foot.

A surprising amount of tension and stress can be stored in our feet.

Taking a moment to appreciate your right foot.

It allows us to walk and run,

To dance.

Soothing any feelings of discomfort that may be arising.

Even giving yourself a mental foot massage.

Now moving your awareness to your upper left leg,

The thigh muscle.

Softening around any tension.

And as always,

If any emotional reactions come up of non-acceptance for a certain part of your body,

Giving yourself compassion for that.

Recognizing how hard it is to be in our competitive culture.

And dropping your attention down into your lower left leg,

Your calf,

Your shin.

Relaxing this area,

Offering it comfort.

And now focusing on your left foot,

The ankle,

Sole of your foot,

Your toes.

Being aware of any sensations here.

Tingling,

Burning,

Pressure.

And soothing and comforting any feelings of discomfort that may be here.

And now widening your focus so that you're aware of both feet.

Moving up to both calves,

Both upper legs,

Up to your stomach,

Your chest,

Your neck,

Your head.

Just imagining the energy flowing out of the top of your head.

Feeling the energy of life flowing through you,

Your life force flowing through your whole body.

Resting in awareness of this magnificent body.

Compassion for its pains and appreciation for its wonder.

GONG

Reviews

This was excellent! I specifically liked that you had us reflect on our feelings around various parts of the body. It wasn’t just about physical sensation. You did a great job!

Just beautiful.

Well-paced, enjoyable body scan

Nice and soothing body scan, calming voice. Thank you!

Wonderful body scan to begin the day! Thank you, Heather.

Love this! Thank you!

Very thorough and helps me in my ongoing quest to develop compassion for myself and my body, thank you!