Compassionate Body-Scan

Guided Body-scan to gently slide into a deep relaxation, connecting with the natural peace of your mind.

Transcript

Notice how the floor carries you.

And give yourself the permission to do nothing.

Let yourself be carried by the earth beneath you.

Let yourself be carried by the earth beneath you.

No need to try to calm down or to be peaceful.

Let yourself be,

Let this moment be.

Notice the contact with the floor and the space around you.

All body filled with soft awareness,

Kind presence.

And then I invite you to bring your attention to the sole of your feet and to the toes.

You don't need to concentrate.

Do it in a light and playful way.

And if your mind wanders,

That is not a problem.

But allow yourself then to return to your body.

Notice a sensation in your feet,

The sole,

The toes.

And then imagine that you breathe in through your feet.

And this breath is warm and kind and caring.

Softening and opening your feet like flowers.

And every cell is based in that warm breath.

All tension dissolves in the joints.

And with each in-breath imagine how,

Feel how your feet soften,

Open.

And then slowly broaden that field of attention.

With your awareness exploring the feet inside and outside,

Slowly approaching the ankles.

And just noticing.

And as best as you can let go of the mental image of your body,

The mental image of your feet.

And actually notice what is.

And again breathing in through your feet.

A tender breeze of healing.

A tender breeze of kindness.

And then gently and slowly,

Playfully,

You wander with your awareness up your legs towards the knees.

Inside and outside,

The bones and the skin,

The muscles.

And then the wonder of the knees,

The joints.

And when you breathe in,

You breathe in through your legs.

Softening and opening,

Tension dissolves,

Healing happens.

And from the knees,

Gently you go further towards your hips.

The skin and bones and muscles of your legs.

Towards the place where your legs join the hips.

And just noticing the sensations,

Dropping judgements,

Dropping words.

And again breathe in through the whole legs,

Through the soles of your feet.

And through your legs,

Softening and opening,

Healing.

Each cell is bathed in healing breath.

Each cell relaxing.

And then gently you fill the hip area with kind awareness.

The hips,

Your genitals,

Bladder,

The joints.

The lower belly.

In a field of unconditional friendliness.

And breathing in through your legs and through your hips and through the lower belly.

And just noticing without any pressure.

And if your mind wanders just gently and friendly,

Allow yourself to return to your body.

And then slowly go up from your hips,

The belly,

Towards the navel,

The spine,

The intestines.

The kidneys.

The area behind the navel.

Deep inside and outside the skin.

Softening,

Healing with kind breath through your legs,

Through your hips and through your belly.

Breathing in,

Bringing soft healing light,

Bringing kindness and gratitude.

With each in-breath,

It's like a massage,

Massaging every cell of your body.

And then slowly you wander up towards the rib cage.

The stomach,

The liver.

The spine.

Into the lungs.

The rib cage,

One by one.

The ribs,

The segments of the spine.

And the precious heart.

Towards the shoulders.

Breathing in through your feet and your legs,

Through the hips and belly,

Into the rib cage.

With a soothing breath,

Opening and tension dissolving,

Taking care of your body.

The shoulders.

And then I invite you to bring your attention,

Your awareness into your hands.

Into the fingers,

The joints,

The palm of your hand and the back,

Feeling the aliveness in your hands,

Feeling life in your hands.

Breathing in through your hands,

Tension dissolves,

Healing happens through kindness,

Through awareness.

And then slowly you wander with your awareness from the hands up the arms towards the elbows.

The bones and the muscles,

The skin.

Breathing in through your hands and through your arms.

And then from the elbows,

You gently go back into the shoulders.

The whole arms filled with presence.

Breathing in through your legs,

Through your torso,

Through your arms.

And then from your shoulders,

You gently wander into your throat,

Into your neck,

Noticing,

Welcoming.

You wander up the neck towards the joint to the skull.

And the throat up into the chin,

Into the mouth.

And slowly up the face.

Around the mouth,

Around the nose,

The cheeks.

And the area around the eyes and the eyes.

The eyebrows and the forehead.

Breathing in through the face,

Softening and opening all these little muscles,

Tension dissolving.

And then the back of your head,

The ears,

The skull and the skin up to the top of your head.

And inside.

Whole body breathing.

Breathing in kindness,

Care.

Breathing in healing,

Nourishment.

Whole body filled with presence.

Open.

Connected.

Grounded.

Leaving the mental image of the body behind.

Just being,

Being embodied.

Nothing to do.

Nowhere to go.

Just here.

Just this.

Being complete.

Thank you.

Reviews

One of my favorites. Very gentle practice 🙏

I very much appreciate this guidance! Gratitude 🙏🏻😊

Beautiful voice

Lovely

This is one of my favourite ever body scans. Soft and gentle, yet deeply powerful.

I am so glad I discovered this meditation and know I will repeat it many times.

In our fast paced world I appreciate this pace and tenderness so very much.

All of your meditations are wonderful. I would love to see you post more options. Thank you.

Lovely tone of voice - good balance of guidance - I enjoyed this very much

Most effective, and the most compassionate. Thank you.

Beautiful, I m currently unwell and fearful and this has helped me to feel calm and spacious , thank you Stephan.

Thank you. This helped me to ground myself and be in my body

Thankyou Stephen. This is a favourite of mine and particularly helpful just now. I really need grounding!

I loved this. I needed this I will listen to this as my daily practice. Thank you

I find this a very gentle and compassionate body-scan. To me it has a real sense/feeling of self-metta directed to the body. Thank you so much for guiding me.
🙏🏻 Justyn

I come back to this gentle body scan again and again even incorporating your kind phrasing when I get the chance to offer a body scan to others. Healing happens! Thank you very much.

Thank you! This was so relaxing. Just what I needed.

Love your body scan, listen most nights. Thank you.