Here’s a Sample of the “Compassion for the Whole Body” Guided Meditation Script:
Hello, and welcome to this gentle guided meditation practice that will invite you to cultivate compassion for your whole body. Before we get started, take a moment to find a comfortable position either seated or lying down.
4 sec
Lengthen your spine gently if you can, and then allow your limbs to relax.
6 sec
Begin by noticing the parts of your body that make contact with the surface beneath you, becoming aware that you are held and supported by gravity.
6 sec
Now draw your attention to your breath and take a few cleansing breath cycles. Consider that each breath in fills you with fresh, restorative oxygen…
3 sec
And each breath out clears you of what you no longer require.
10 sec
After your next cleansing out-breath, continue to breathe naturally as you mind the breath’s effortless ebb and flow.
10 sec
In a moment, we will move into a body scan, calling upon loving energy to fill each part of the body. This process will look and feel different for each one of us since we all occupy our very own unique body. Some body parts will feel spacious or light… others might feel numb or contracted… and some might hold difficult emotions.
Our intention in this practice is not to judge what is present within the body but to nourish it with compassionate awareness – regardless of how it feels or how we feel about it.
4 sec
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