Body Scan for Self Compassion

A short introduction is followed by a gentle body scan that invites you to move through the body sequentially, offering kindness and compassion to each body part starting at the feet, moving up to the head. Incorporates a heart-based practice with simple mantras for a maximum dose of compassion. Music/SFX thanks to Zapsplat/BigSoundBank.

Transcript

Welcome to this self-compassion body scan.

This is a self-compassionate journey through the body.

This meditation will guide you through the physical body one area at a time while generating a sense of kindness towards our physical self.

Many body scans are about noticing the body and this is the same in that we will be noticing the body but today we're going to be offering ourselves a sense of comfort,

A kindness,

Perhaps in the way we might offer kindness to a good friend.

Before we begin it's important to note that even though we might have this intention of offering kindness and compassion towards the body and ourselves,

Unkind thoughts may well arise.

This is very normal.

Many of us have a difficult relationship with certain parts of our body and so whatever arises today is natural.

In fact this could be something you can work on as part of this practice.

Think of these parts of ourselves as natural and a normal part of being human,

Even when we feel conflict.

Know that every part of you,

Even if it's conflicted,

Is always doing its best.

If a critical thought arises,

See if you can simply label it as a thought.

In other words,

It's not an absolute truth and just return your attention to the part of the body you're focusing on.

It's always important to know that our thoughts are not always true and we do not have to believe them.

So let's enter this meditation space with the intention of being gentle and kind towards ourself and of course always curious.

So take a moment,

Settle into a comfortable position.

This could be lying down or seated,

Whatever is right for you.

You may close your eyes or if that's not available to you,

You may look at a spot on the floor with a gentle gaze.

I invite you to start by dropping into your body today,

Here in this space,

With whatever you have brought with you.

Know that everything is welcome.

Know that you can't do this body scan wrong.

Your comfort is important,

So if you need to shift a little,

Then do so.

Whatever position you're in,

Start by noticing the surface beneath you,

Allowing the chair or the ground to be your space.

Allowing the chair or the ground or your bed to support you.

Allow the body to drop down,

To just start that sense of letting go.

We'll take a few slow breaths in and out to settle ourselves.

A slow breath in and a slow breath out.

Breathing in through the nose and out through the mouth or nose.

A slow breath in and a slow breath out.

Always knowing we should never breathe in too deeply,

Allowing the breath to be easy.

A slow breath in and a slow breath out.

And now let your breathing revert to what is normal for you,

Knowing there is nothing to change.

I invite you to notice where you might be resisting being supported,

Where there might be a sense of holding on or holding up.

See if for just the next few moments you can gently let go,

Allow yourself to be held by the earth.

Let yourself be supported by gravity,

I invite you to move your attention to your feet.

Notice any sensations in this area,

Perhaps it's discomfort,

A sense of relaxation and calm.

Perhaps you notice the temperature,

Perhaps you notice the light,

Perhaps you notice the sound of the wind,

Perhaps you notice the temperature or maybe no sensation at all.

Feeling nothing is still feeling something.

Regardless of what's happening,

See if you can allow some self-compassion to flow down to your feet,

Our feet that support and hold us up every day.

See if you can offer your feet a sense of acceptance or maybe even some forgiveness if that's necessary.

See if you can allow your feet to be just as they are,

No matter how they feel or look.

This is all that we're doing,

Just allowing a bit of warmth,

Some kindness and some compassion.

To seep down into our feet.

Next I invite you to gently shift your focus towards your legs.

You might find it easier to focus first on one leg then the other.

Do you notice the resistance?

Perhaps in one part of your legs,

Maybe your knees have given you problems in the past or maybe there's something about your legs you are critical about.

Notice what thoughts arise in connection to your legs.

Just notice these thoughts and see if you can soften around the edges.

As we gently scan up our legs,

Notice your shins,

Your calves,

Your knees and your thighs.

See if you can allow a sense of compassion and warmth,

Maybe a little bit of warmth.

A sense of compassion and warmth,

Maybe even gratitude to flow through these body parts.

These parts of us that do so much that hold us up and keep us mobile.

They have done the best they can over the years.

See how they've changed but how they're still supporting you.

Can you allow a sense of ease,

Of goodwill to seep into your legs like it's soaking through your skin.

If you're comfortable you might even send them love for the knowledge that they will continue to do their job as best they can.

Next I invite you to shift your focus to the pelvic area,

To the reproductive organs.

Sometimes this is an area of our body that is ignored.

Can you embrace this area of your body with kindness?

Can you embrace this area of your body with kindness?

Move your attention to the stomach,

The digestive organs,

To your buttocks on the seat.

Once again gently noticing anything that might arise when we bring our focus to this area.

Just recognizing what is there,

Allowing whatever is there to be there.

Being curious,

Gently investigating what you find and tuning in to a sense of nurturing,

A kindness,

Perhaps even a sense of letting go in this area.

If you're comfortable you might place one or two hands on your belly and see if you can imagine a feeling of warmth or affection flowing through your fingers.

I invite you to consider how would you feel towards these parts of your body if you thought of them as your friends?

What would you say to them?

This might feel a little strange at first but I invite you to consider how would you soothe these parts of your body if they were your friends?

I invite you to consider how would you soothe these parts of your body if they were having a hard time?

Can you evoke a sense of gentleness towards these spaces in your body?

You might even speak to them.

I invite you to say thank you.

I appreciate everything you do.

I wish you ease,

Health and comfort.

Notice what it feels like in the rest of your body to demonstrate kindness towards this one area.

Hone in on that sense of kindness and see if you can spread it upwards into your chest area.

Notice how it feels in your lungs to invite in compassion and acceptance.

You might try breathing it in,

Allowing your lungs to fill with air.

See if you can bring a sense of softness and kindness to all the cells that help you breathe in and out.

Can you expand your awareness to include your heart as well?

The beating heart,

The rib cage that protects it and the muscles all around.

Allow this space to fill with a sense of kindness.

And remember if you find it difficult to generate kindness,

And many of us do,

Just an intention of kindness is fine.

A sense that you'd like to offer kindness,

The possibility of it.

I invite you to use your hand to connect to this area of your body.

Perhaps putting one hand on your lower chest area and one on your upper chest area.

Thanking these parts of you that beat every moment,

Keeping us alive,

Always doing their best.

Keeping us alive,

Always doing their best.

And remember if you become distracted,

This is normal,

Unexpected.

Gently bring your awareness back to the body.

Have you noticed any self-critical thoughts?

If you have,

Can you gently let them go?

You don't need to force them to leave,

Instead acknowledge them and ask that they move aside for now.

Tune into your heartbeat.

Tune into your heartbeat.

Allow each beat to bring you into the present,

Into this moment right now.

Inviting in a sense of compassion.

Thank you.

Thank you.

Thank you.

Now I invite you to allow some of this compassion to melt outwards,

Up into your shoulders,

Down your arms and into your hands.

You might imagine nurturing your body in the way a mother soothes the child.

Allow these parts of the body to soak up the kindness that is spreading and expanding throughout your body.

Allow them to accept as best they can this compassion you're offering yourself in whatever form it comes today,

Even if it's just an intention.

Experience the sensation of your hands,

Your wrists,

Your arms and shoulders simply being here.

Experiencing and receiving compassion just for existing,

Nothing more or less.

Just for existing,

Nothing more or less.

Invite this sense of self-compassion to rise up into your neck,

To your jaw area,

Your cheeks,

Your face,

Your mouth,

Your nose,

Your forehead,

Your ears,

Right up to the top of your head.

Let this compassion permeate every cell,

Every muscle,

Even every tooth and hair follicle.

There is nothing you need to do to earn or be worthy of this compassion.

There is nothing about you that needs to change to be worthy of kindness.

Self-compassion is available to you at all times.

If we ever think that we are not enough,

We can remember that this is simply a thought pattern.

It's a pattern we have learned and in the same way we can learn that we are enough,

That we are perfectly imperfect,

That we are humans worthy of our own compassion.

We are humans worthy of our own compassion and kindness.

And we can remind ourselves in those moments that we are trying our best,

Just like our body tries its best.

And in these last few moments we can thank our body and we can thank ourselves for taking this time.

Always know we can come back to this place that is our body,

That is our home,

A safe place.

Know that we can nourish ourselves with kindness and gentleness.

Know that the body is our own home base.

And just take a few moments now to thank your body in whatever way is right for you.

And when you feel ready I invite you to start to wiggle your fingers and your feet,

Slowly coming back to the body and in your own time opening your eyes.

And when you feel ready I invite you to start to wiggle your fingers and your feet,

Slowly coming back to the body and in your own time opening your eyes.