Right here’s a Pattern of the “A Loving Physique Scan Self-Compassion Meditation Script” Guided Meditation Script:
Good day, and welcome to this self-compassionate journey by means of the physique. It is a meditation that may information us by means of the bodily physique one space at a time whereas cultivating kindness in direction of our bodily being.
Earlier than we start, please observe that though our intention is to domesticate compassion in direction of the physique, you might discover that unkind ideas come up. Many people have a troublesome relationship with sure elements of our physique, and so no matter arises is pure. That is one thing we’ll work with as a part of this observe.
For instance, as you take note of your ft, you would possibly end up pondering,
“My ft are sore. I don’t take adequate care of my physique.”
Or,
“I want my ft have been completely different.”
If a thought like this arises, see in the event you can merely label it as a thought—that’s, not an absolute reality—and return your consideration to the current second, by which you’re focusing in your ft.
One other expertise you might need is to seek out your self being self-critical as a consequence of any unkindness or judgment which may come up.
This might sound one thing like, “I don’t take adequate care of my physique… and right here I’m going being exhausting on myself once more. I simply can’t get it proper!”
As soon as once more, discover this as only a thought as you tune into your expertise with gentleness and curiosity.
[pause]
So, take a second to settle into a snug, alert posture. This meditation could be carried out sitting up or mendacity down.
No matter place you’re in, begin by noticing the floor beneath you, permitting the bottom to help you. You can too let your eyes shut if that feels snug for you.
