Right here’s a Pattern of the “A Loving Physique Scan Self-Compassion Meditation Script” Guided Meditation Script:
Hiya, and welcome to this self-compassionate journey via the physique. This can be a meditation that can information us via the bodily physique one space at a time whereas cultivating kindness in direction of our bodily being.
Earlier than we start, please be aware that regardless that our intention is to domesticate compassion in direction of the physique, it’s possible you’ll discover that unkind ideas come up. Many people have a tough relationship with sure components of our physique, and so no matter arises is pure. That is one thing we are going to work with as a part of this apply.
For instance, as you take note of your toes, you would possibly end up pondering,
“My toes are sore. I don’t take adequate care of my physique.”
Or,
“I want my toes had been totally different.”
If a thought like this arises, see if you happen to 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 toes.
One other expertise you might need is to search out your self being self-critical on account of any unkindness or judgment that 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 onerous 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 might be accomplished sitting up or mendacity down.
No matter place you’re in, begin by noticing the floor beneath you, permitting the bottom to assist you. You can too let your eyes shut if that feels snug for you.
