Body Scan And Compassion Meditation

A simple body scan meditation integrated with loving kindness practice, focusing on self-compassion. Explore sensations in different parts of your body as you practice gratitude, self-compassion, and thank yourself for being alive today.

Transcript

Hello my dear.

I know it's been a long day or maybe you're at the beginning of your day or maybe you're at the end of your day.

But I would love to invite you when you're ready to just settle into yourself.

If you're comfortable I would love to invite you to close your eyes or lower your gaze and just settle into yourself more.

And as you close your eyes take a deep breath in and a deep breath out.

And just notice your breath.

Just notice the cool air coming in and the warm air coming out.

Just try this for a bit.

And just focus on your breath.

And if different thoughts come to your mind that distract you it's okay.

It's part of the process.

Just come back to your breath.

And with each breath feel yourself becoming lighter.

And as you breathe notice different parts of your body.

Are there parts of your body that feel heavier or lighter?

Are there parts of your body that hurt or maybe feel really nice?

And you don't have to do anything.

Just notice.

And as you sit down draw your attention to your feet.

Maybe they're touching the ground or your bed or a couch or a chair.

Just notice what do they feel like?

What sensations are going on?

As you breathe in and out just say thank you.

Thank you my dear feet.

Now slowly move up to your legs,

Your knees and just notice how they feel.

Do they feel heavy or light?

You don't have to do anything.

Just notice.

As you breathe in and out just say thank you my dear knees.

Thank you for helping me walk.

And as you move up to your waist,

To your butt,

Notice what you feel.

How does it feel sitting on the floor or your chair?

How does the feeling of the ground,

Feeling against your bottom?

Does it hurt?

Do you feel any pain?

Does it feel light?

Does it feel nice?

Just notice.

As you breathe in and out just say thank you.

Thank you for my dear butt,

For helping me sit.

Now slowly move up.

Just notice your tummy.

Notice it going up and down as you breathe in and out.

And if different thoughts distract you that's okay.

It's part of the process.

Just bring your attention back to your tummy or your stomach and just notice.

And as you breathe in and out just say thank you my dear stomach for storing my food and keeping me healthy.

Now move your attention to your hands.

What are they touching?

Maybe they're against your knees or they're ground or touching each other.

And just notice.

Just notice the feeling of your skin on your skin.

Try to notice what the tips and tiny,

Tiny tips of your fingers feel.

What is that feeling?

As you breathe in and out just say thank you my dear hands for helping me eat,

For helping me type,

For experiencing touch.

Thank you.

Now move up,

Up,

Up.

Move to your head,

All the way up to your head.

And come to your mouth.

Just notice your lips.

Do they feel tingly?

Do they feel still?

Do they feel numb?

Just notice.

As you breathe in and out say thank you my dear mouth for helping me speak,

For helping me stand up for myself,

For helping me advocate for the things I care about,

For helping me connect to other people,

For giving me voice.

Thank you.

Now go up to your nose.

And just notice like we did at the beginning,

Notice the cooler coming in and the warmer coming out.

And just notice.

Just notice your breath.

As you take these deep breaths and notice the cooler coming in and the warmer coming out,

Say thank you.

Thank you my dear nose for helping me breathe,

For helping me smell flowers and trees.

Thank you.

And go up to your eyes.

And just notice,

Notice what they feel like.

Maybe they feel heavy or tired from being awake so long.

Or maybe they feel wide awake from being asleep so long.

Just notice.

As you breathe in and out say thank you my dear eyes for helping me see the world.

Thank you my dear eyes for helping me see the people I care about.

Thank you my dear eyes for allowing me to see myself in the mirror.

Thank you my dear eyes for allowing me to see myself in the mirror when I wake up in the morning.

Thank you my dear eyes for noticing how beautiful I am.

Now move down to your heart.

And just notice it.

Maybe you can hear it beating.

Maybe it's beating fast or maybe it's beating slow.

Maybe you can't hear it beat at all.

If you can't that's okay.

Just sit still and just notice it.

Alright,

Are you ready?

As you breathe in and out say thank you my dear heart for beating when I'm scared,

For beating when I'm happy,

For beating when I'm afraid or sad or hurt,

Or joyous or in love or excited.

Thank you my dear heart for beating for me and being there for me no matter what.

Thank you my dear heart for keeping me alive.

As you thank your heart bring your attention back to your whole body.

This magical ecosystem that exists this whole universe,

This whole universe of your body that exists to keep you alive.

Now sit with yourself.

Say thank you my whole body.

Thank you.

As you thank your body and feel this gratitude for yourself,

This love for yourself,

This care for yourself,

For you who you are and your body and every part of your body.

Just wish yourself well thinking of yourself and the beauty you've seen.

The thing with your eyes,

Things you've smelled with your nose,

The kind words you've spoken with your mouth,

The places you've walked,

The soft things you've touched.

Think about yourself and just say thank you.

Thank you.

You think of yourself and before you open your eyes,

I want to invite you to just give yourself some love,

To give yourself some compassion,

To try to give yourself some acceptance which can be hard and just wish yourself well.

May I be safe.

May I be kind.

May I be at ease.

May I live with ease.

May I be accepted and have the openness to accept others.

May I have the strength to love others.

May I have the courage to love myself.

May I be safe.

May I be at peace.

May I be at ease.

May I be accepted and have the openness to accept others.

May I have the strength to love others.

May I have the courage to love myself.

And as you sit,

These words,

Let them melt all over your body.

May you feel these words in your toes and your fingers.

May you feel the strength in your eyes and your nose and your mouth.

And you feel this acceptance in your tummy,

In your knees,

In your butt.

And you feel this love and gratitude for yourself in every part of your being.

As you feel this,

Just take one last deep breath in.

One last deep breath out.

Just say one last thank you.

And just say one I love you.

I love you.

And whenever you're ready,

I invite you to open your eyes.

Reviews

A true gift!! I feel so in tune with my body now! A lot of pent up tensions. Gratitude softens it all 🙏🏿