Finding a comfortable position to lay down in.
You want to feel comfortable but not so comfortable that you may fall asleep.
So if you are having difficulty staying awake it can be helpful to open your eyes and stare at one still point at times if you need.
And then reclose your eyes again when you're ready.
Now I'm going to guide you through a loving kindness body scan.
It is a way to reconnect and to really make friends with your body.
It can be common that your mind may wander at times during the body scan.
So just notice if this happens.
Observe where your attention has gone and then gently bring it back to the region you are focusing on.
As you move through your body if you notice pain notice precisely what the qualities of sensation are.
Then treat the sensation with as much kindness as you can as you keep going with the meditation.
This practice teaches us how to respond to unpleasant sensations by acknowledging them and moving on without getting stuck or making up a story about them.
In certain parts of the body it can also be common not to feel any sensation at all.
Just simply allow your attention to remain in those areas for a few moments.
Relax be at ease and then move on.
So we'll begin your practice.
Allow your eyes to close and just notice in general sensations that are flowing within your body.
What can you feel right now?
You can trust that you already have all you need to be present and mindful as you do this loving kindness body scan.
Now take three deep breaths.
Bring your attention to feeling your body expanding on the inhalation and relaxing on the exhalation.
Then just allow your breath to flow naturally no need to control the breath in any way.
Allow yourself to relax letting your focus be on sensations changing within your body.
So not thinking about the body directly but rather connecting with the sensations that you're feeling.
First take a moment to feel into your body all the places that are in contact with either the floor,
The bed or the furniture below you.
And then move your attention to the top of your head.
Put your full awareness on the top of your head and feel any sensation there.
Water,
Tingling,
Cold,
Warmth or anything else you're aware of.
Notice any feeling associated with your experience.
Is it pleasant,
Unpleasant or neutral?
Once you acknowledge the feelings that arise turn your mind towards thoughts of loving kindness.
Repeat this phrase.
May the top of my head be at ease.
If you're experiencing any pain may my head be free of pain,
Free of tightness,
Free of pressure.
May my head be relaxed and at ease.
The whole time the feeling of loving kindness towards your head.
Now moving awareness from your head to your eyes.
Noticing sensations.
Noticing what you see behind your closed eyes.
Any colour or light.
Do your eyes feel tired or heavy?
Perhaps you're feeling a sense of gratitude for your eyes.
For allowing you to see the world day by day and move around easily.
Sending loving kindness to your eyes.
May my eyes be healthy and well.
May I accept my eyes in whatever condition they are in this moment.
May I see my life with clarity and balance.
Now awareness moving to your ears.
Feeling appreciation for being able to hear.
Repeating after me.
May my hearing be clear and crisp.
Now awareness to your nose.
Feeling the air coming in and out of your nose.
Being grateful that you are able to breathe.
Bring attention to your lips,
Jaw,
Mouth and tongue.
Appreciate how they all work together in talking,
Chewing,
Smiling.
Notice if you feel any tightness or holding in your jaw.
Relax.
Loosen the tightness as best as you can.
Then feeling your whole face relaxing.
Sending loving kindness to yourself.
May my lips,
Jaw,
Mouth and tongue be relaxed and healthy.
Now moving awareness from your head down to your neck.
Notice any sensation in your neck.
Sending these loving kindness phrases to yourself.
May I meet any stiffness in my neck with kind attention.
May my neck move with ease.
Now attention to your shoulders.
Notice the tops of your shoulders.
Is there any tension or tightness here?
Meet any sensation you feel with loving kindness.
Now take a deep breath in and as you exhale let your shoulders drop down and release as best as you can.
Say may my shoulders be relaxed and at ease.
Now moving from your shoulders down your arms.
Feeling any sensation and aliveness there.
Notice the tightness in your arms and your hands too.
And notice what position are your hands in at the moment.
Feel any point of contact they have with either the earth below or your body.
Feel any vibrating or pulsating.
Notice coolness or warmth in your hands and fingers and send loving kindness.
May my arms and hands move with ease.
Then letting your arms and hands go and slowly moving down the torso.
Having appreciation for all your internal organs.
Just to name a few in particular.
Your heart,
Your lungs,
Your stomach,
Your intestines.
Having kind awareness and gratitude for all their many functions.
Having patience for the parts that at times may give you difficulty.
Say in your mind may my heart be strong.
May my breathing be peaceful.
May my stomach be at ease.
During times of unpleasant sensations may I remember to send myself kindness.
May I send any fear or worry that I may have kindness.
And when all is working well may I be grateful.
Now shifting your attention from the front of your body to your back.
Slowly moving from the top of your shoulders down your spine to the lower back.
Notice any sensations in your lower back.
Reminding the sensations with loving kindness.
Now moving your attention to the left side of your back.
Notice any pain or tightness.
Can you bring kindness to the parts that are uncomfortable and try to soften any pain or discomfort you might be feeling.
Now do the same with the right side of your back.
Start at the top of your shoulders and slowly work your way down to your lower back.
Again see what you notice.
Do you have a story about your back pain?
Are you holding yourself in a certain way?
Meet all sensations with kindness.
Letting the story go and focusing on the direct sensations as best you can with kindness and patience.
Allowing and making space for whatever is happening with your back right now.
Imagine all of the muscles in your back relaxing.
Any holding melting away.
Sending kind awareness to your back.
May my back pain be released.
May the holding in my back soften and open.
Letting go of your back and moving your awareness through your hips,
Pelvis and buttocks.
Notice any sensation of holding and locking.
May your hips,
Pelvis and buttocks be healthy and relaxed.
Moving to any sensations now that arise in your thighs,
Knees or ankles.
Feeling the muscles,
The skin,
The bones.
Bring awareness and gratitude to your legs.
May my legs be healthy and well.
Throwing kindness towards your legs even if you are having difficulty with them.
Now attention to the tops of your feet,
The soles of your feet.
Notice the sensations.
May my feet be healthy and well and carry me with ease.
Notice any tightness,
Any pain or discomfort in any of your joints or body parts.
Feeling the sensation and offering kindness to your body.
Allowing yourself to receive kind attention.
As best you can soften,
Allow tightness to release.
It can be helpful to imagine your breath traveling down through your body.
Practicing sending loving kindness to any painful areas and then allowing the body to release and relax as you exhale.
Say in your mind,
May this area of my body be at ease.
May the pain be released.
May this part of my body be healed.
Now you can simply let your whole body rest.
Noticing if you are holding on in any particular place of your body.
If you can,
Send your breath there to relax.
As you exhale,
Let go a little more.
Bring your kind attention to that area that may be holding,
Not judging it or trying to fix it.
Just wishing it well and allowing it to be.
As best you can,
Meet the holding or gripping with a heart full of compassion for whatever your body may be experiencing at this time.
Try as best as you can to bring kindness to any body part that might not be well or is hurting.
Bring kindness to yourself and your whole body as you repeat these phrases.
May I be free of pain.
May I be free of pain.
May I be free of fear.
May I be free of fear.
May I appreciate my body in this moment.
May I appreciate my body in this moment.
Existing with loving,
Kind attention on the body.
You can allow your body to relax and let go.
You can drop into a space deeper than your pain or discomfort.
Deeper than your personality or your story.
Staying present from moment to moment,
Aware.
Resting in the very nature of your being,
Your wholeness.
Your entire body is in this vast awareness,
Saturated with compassion and kindness.
Now it is time to gently come out of your meditation.
You can allow your eyes to open.
Become aware of the surroundings around you.
Bring yourself back into your day with this beautiful loving kindness to self.
You can be aware of the surroundings around you.
You can be aware of the surroundings around you.
