This is the compassionate body scan.
To begin this practice,
Lie flat on your back,
Gently resting your arms about six inches away from your sides,
Allowing your legs to rest on the floor around hip width apart.
Just beginning to notice your breath moving in and out of your body.
If it's comfortable for you,
Maybe placing a hand on your heart as a way of bringing a gentle,
Kind attitude toward yourself.
Feeling the warmth of your hand on your chest,
Take three slow deep,
Relaxing breaths.
Then placing your arm by your side again.
Now bringing your attention down into your legs,
Ankles,
Feet,
And resting your attention on the soles of your feet.
Noticing any sensations in the soles of your feet.
Are they warm?
Cool?
Do they feel dry or moist?
What do you notice on the soles of your feet?
Just allowing yourself to feel the sensations in your feet.
Whatever is there,
Noticing whatever is there,
Just observing sensations in the soles of your feet.
Maybe feeling pleasure,
Maybe pain,
Maybe nothing at all,
And that's totally fine.
We're not trying to create anything that's not there.
We're just observing what is there.
Just like scientists,
Noticing what's there.
And letting every sensation be just as it is.
If you notice any sensations of discomfort or pain,
Mentally softening the area as if you're putting a warm towel or washcloth on it.
Imagining what that would feel like.
If you wish,
Bringing some compassion to the area with words like,
Oh,
There's a little pain there.
I'm sorry.
I'm sorry you're feeling that pain.
It's okay.
And should you find the need to make an adjustment?
Choosing to move with awareness.
Noticing how you're moving.
Now bring a measure of gratitude to your feet.
Your feet have such a small surface area,
Yet they hold up your entire body all day long.
They work hard for you,
Although we rarely pay any attention to them.
If your feet feel good today,
You can also extend gratitude for this discomfort that you don't have.
Noticing,
Ah,
It feels good.
Feels good not to have any discomfort or pain in my feet.
Really moving your loving attention from the feet up into your ankles.
First on one foot and then the other.
Making sure that your awareness is saturated with tenderness,
With gratitude,
And with respect for each area of the body that you come to.
So noticing any sensations that you're feeling in your calves of your legs,
Calf muscles,
Your shins.
And moving up to your knees.
Noticing any tightness that you might be feeling in your knees or discomfort,
Maybe pain.
And if you feel that,
Bringing a softening to that area.
Again,
Imagining warm towel or some heat applied to that area so that it just relaxes a little bit.
And when you notice that your mind has wandered,
As it will,
Just return to the sensations of your body.
If you notice yourself judging any particular part of your body,
Or maybe not liking a part of your body,
Put your hand on your heart again,
Breathing gently.
And then return to the simple body sensations.
Maybe having some compassion for yourself.
It's difficult to encounter these parts of our body that maybe we don't like so much.
That's hard.
That's difficult.
Having some kindness for ourselves.
That feeling.
That difficulty.
And if an area of your body is very difficult to stay with,
Move to another part of your body for now.
Let this exercise be gentle and peaceful.
And after you've given some compassionate awareness,
Sensations in your knees,
And moving up to your thighs.
Noticing feelings or sensations in your thighs,
At your hips,
Your hip bones.
Just noticing what's there with loving awareness.
With care and with gratitude that you have this body that works at least most of the time.
And your stomach,
Stomach area and waist.
And gently moving up your body in this manner.
As you move from one part of your body to another,
Turn your awareness again and again to whatever sensations are present at the moment.
Making sure to bring gratitude,
Kindness,
And respect to each body part.
Feeling an openness and a curiosity towards your body.
For example,
Remind yourself how hard your stomach works to digest your food.
And the effort of your neck in holding up your head.
And the way your eyes and ears guide and inform and delight you all day long.
And your heart,
Your heart that has been beating only for you.
Your whole life.
Even before you were born,
This heart that has been beating only for you.
When you've paid loving attention to each individual body part.
Putting your hand again on your heart and give your entire body a final shower of affection.
Taking your time.
Taking as much time as you need.
When you're ready,
Gently opening your eyes.
This was the Compassionate Body Scan.
