Compassionate Body Scan

This guided body scan meditation involves paying attention to the sensations of different parts of your body in a gradual sequence from feet to head. Whenever you might feel sensations of discomfort, pain, or tension, I invite you to offer some compassion and warmheartedness to that area of stress.

Transcript

Today I invite you to practice a self-compassionate body scan.

In this guided practice we will be bringing kind attention to each part of the body,

Moving from feet to head.

Whenever you feel discomfort or tension during the body scan,

I invite you to give some compassion to that area of tension or pain.

It could mean you put one hand in the place where you feel stress or tension,

Or you silently repeat some kind,

Tender words or phrases.

I will start the practice with a bell.

Now let's get started by finding a comfortable seat.

Take a few moments to settle and center yourself.

Bringing gentle awareness to your body.

Taking a few deep breaths to relax.

Exhaling through your nose and exhaling through your mouth.

When you are ready,

Slowly move your attention to your feet,

Resting on the floor.

Notice your feet,

The foundation of your body.

Sensing into the soles of the feet,

The top of the feet,

The toes,

The space between the toes.

Maybe you notice warmth,

Coolness,

Tingling,

Heaviness,

Lightness,

Moisture or dryness.

There might be pleasant sensations,

Unpleasant sensations or no sensations.

Remember there is no need to analyze or evaluate.

Just let your awareness be open and curious to welcome any sensations.

And if you are ready,

Imagine bringing some warm-hearted attention to this part of your body.

Maybe saying some kind words such as I care about you or maybe it's going to be okay.

Your feet often work quite hard and maybe you like to give them a little appreciation.

Inhaling deeply and with the next exhalation letting go of the awareness of your feet.

Slowly move your attention up to your lower legs.

Sensing into the skin,

The layers below the skin,

The muscles and the bones.

Anytime you feel discomfort,

Pain or agitation,

You can give some compassion to that tension.

And whenever you get lost in thoughts,

Judgments or worries,

Gently guide your awareness back into your body.

And maybe wishing your body well.

Ever so slowly moving your attention up to your knees.

When you detect any sensations such as temperature,

Weight,

Comfort,

Discomfort or do you feel no sensations?

Perhaps you like to give your knees an inner smile of recognition or appreciation.

Or if there's any discomfort,

You might like to imagine sending your breath into your knees.

Exhaling tension and allowing that area to soften.

If you prefer,

You could offer kind words such as there's discomfort here.

I'm sorry you are hurting.

I wish it weren't so.

Now moving up to your thighs,

Your upper legs.

Maybe appreciating if they feel good or giving compassion if there's tension or strain.

Trying to relax this part of the body with warmth and kindness.

When you notice your mind has wandered,

As it always will,

Just returning to the sensations in your upper legs,

Thighs,

The hamstrings,

The large femur bones resting in the hip sockets.

If you feel uneasy or judgmental,

You might try saying some words of kindness.

May my upper legs and hips be at ease.

May they be well.

Then return your attention to the simple sensations that are arising.

And next I invite you to move your awareness to the torso.

Often a lot is going on there.

Countless emotions and sensations live in our torso.

At any time you can put a gentle hand in the place where you feel tension or discomfort.

Or saying some kind words such as may I be safe?

May I be healthy?

May I be peaceful?

However,

Suppose an area of your body is difficult to stay with.

In that case you can move to another body part,

Allowing this exercise and meditation to be as gentle and peaceful as possible.

When you are ready,

Slowly move your focus to your lower torso,

The pelvis area and the belly and the lower back.

And bringing mindful attention to every part of your body.

Just notice what you feel in your guts,

In your lower back and pelvis.

Again maybe feeling the temperature or the sensations of heaviness,

Lightness,

Density and tightness.

Maybe you hear some gurgling in your intestines.

Just notice what is arising and disappearing.

Seeing if you can embrace these sensations with openness and acceptance.

Knowing whatever is here to be okay.

If difficult feelings arise,

Either return to your breath or try repeating some loving kindness phrases such as may I be safe and protected?

May I live with ease?

May I be healthy?

This way bringing gentle and kind attention to any tension,

Pain or emotion.

If possible don't fight or resist,

Let it be as it is.

More gently moving your lens of awareness to your chest and lungs.

Noticing a sense of expansion with every inhalation and a sense of contraction and release with every exhalation.

Seeing what is working,

Witnessing your heart beating,

Your lungs breathing.

Maybe finding an appreciation for what is not broken and tenderness for everything that hurts or is difficult.

You might even want to place one hand on your heart filling your body with kindness and acknowledgement.

Now expand awareness to include your mid back,

Your upper back,

Your shoulders and your neck.

And feel tender towards any tension or strain.

Invite it to soften or to just be.

Feeling deeply and letting go of the awareness of your back,

Neck and shoulders.

Bringing your attention to both of your arms simultaneously.

Getting into your upper arms,

Sensing the skin,

The muscles and bones,

Temperature,

Weight.

And then slowly expanding your awareness down to the lower arm and wrist.

Into your hands and fingers.

Feeling the sensations in the palms of the hand,

The top of the hands,

The fingers,

The fingertips and the space between the fingers.

If difficult feelings or emotions arise or if you come up against a strong dislike or any other feeling against any part of your body,

Try saying,

May I love and accept my body just as it is.

May I bring kindness and compassion to this body.

Exhaling deeply.

Now letting go of the awareness of your arms and hands.

Then inhaling,

Moving your attention up to your head.

Sensing into your eyes,

The muscles around the eyes.

And then slowly and gently extending your awareness to your nose and the nostrils.

Feeling a wear of the mouth,

Lips,

Teeth and the tongue.

Feeling the sensations in the roof of the mouth and the cheeks,

The jaw and the chin.

Noticing the ears,

The receptors of sound.

Any sensations either inside or outside the ears.

And if possible,

Inviting some space and openness around the temples and the forehead.

Letting go of any tension that does not need to be held there.

Allowing your face to relax.

Now let your awareness move up to the top of the head,

The sides of the head and back of the head,

Feeling sensations.

Finally expand the field of awareness to incorporate your whole body from top of the head to your toes.

Sense it as a whole and complete organism,

Alive and present.

Again you might like to express some words of tenderness and support such as I care for you.

Remember it only takes a few minutes to bring awareness of what is held in the body.

Allowing us to generate healing spaciousness and kindness.

Thank you for your practice.

Reviews

Really relaxing and encouraging! I could stay focused on the body and let go of the busyness of the day.