Compassionate Body Scan Meditation

• Find a comfortable position, resting on your back with your hands about six inches from your sides and your feet about shoulder-width apart.  Then, place one or two hands over your heart (or another soothing place), doing this as a reminder to bring compassionate awareness to yourself throughout this exercise.  Feel the warmth and gentle touch of your hands.  Take 3 slow, relaxing breaths, and then return your arms to your sides.

• In this exercise, you will be bringing warmhearted attention to each part of the body in a variety of ways moving from one body part to another, finding what works best for you.  Focus your awareness toward your body with kindness.

• When you notice your mind has wandered, as it will after a few seconds, just return your attention to the sensations in the particular part of the body you are focussing on.

• Whenever you have judgement or unpleasant associations to a particular body part, put your hand on your heart again, and breathe gently.

• If you experience physical discomfort, you may wish to place a hand on that part of your body as a gesture of kindness; perhaps imagining warmth and compassion flowing through your hand into your body.  Mentally soften to the area as if you were placing a warm towel on it.  Or, perhaps bring some affection into the area with words like, “there’s a little pain there.  It’s okay.”

• If an area of your body is too difficult to stay with, move gently to another body part for the time being.  Let this exercise be gentle and peaceful.

• Simply feel the sensations of your the body as you go from one area to the other.  You may experience ease, discomfort, or perhaps nothing at all.  Just let each sensation be just as it is.

• Start with the toes on your left foot.  What do your toes feel like? Are they warm or cool; dry or moist?  Just feel the sensation–pleasure, pain or nothing at all.

• Perhaps giving your toes an inner smile of recognition or appreciation.

• Move from the toes on your left foot, to the soles of your left foot, and then to the whole left foot.

• Now bring a measure of gratitude to your foot. Your feet have such a small surface area, yet they hold up your entire body all day long. They work so hard for us although we rarely pay any attention to them.  If your feet feel good today, you can also extend gratitude for the discomfort that you don’t have.

•  After you have given compasionate awareness to the sensations in your feet, move slowly to other parts of your body, one after another, right up to the crown of your head.  A sampe sequence is as follows:

• As you move from one part of your body to another, return your awareness again and again to whatever sensations are present at the moment, making sure to bring gratitude, kindness, and respect to each body part.  For example, remind yourself how hard your stomach works to digest your food; the effort it takes for your neck to hold up your head; the way your eyes and ears guide, inform and delight you all day long.  If there is any discomfort, say to yourself, “May my _______ be at ease. May my _______ be well.

• When you have paid loving attention to each individual body part, put your hand on your heart again and give your entire body a final shower of care and affection.

• Gently opening your eyes.