Right here’s a Pattern of the “A Loving Physique Scan Self-Compassion Meditation Script” Guided Meditation Script:
Hi there, and welcome to this self-compassionate journey by the physique. This can be a meditation that can information us by the bodily physique one space at a time whereas cultivating kindness in the direction of our bodily being.
Earlier than we start, please word that regardless that our intention is to domesticate compassion in the direction of the physique, it’s possible you’ll 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 apply.
For instance, as you take note of your ft, you would possibly end up pondering,
“My ft are sore. I don’t take ok care of my physique.”
Or,
“I want my ft have been completely different.”
If a thought like this arises, see when 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 might be focusing in your ft.
One other expertise you may need is to seek out your self being self-critical as a consequence of any unkindness or judgment that may come up.
This might sound one thing like, “I don’t take ok care of my physique… and right here I’m going being laborious 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 performed 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 too can let your eyes shut if that feels snug for you.
