Here’s a Sample of the “Mindfulness Body Scan for Self Compassion” Guided Meditation Script:
Finding a quiet and comfortable place where you can sit or lie down and be still. Closing your eyes and placing your attention on the breath. Breathing slowly yet fully in and out through your nose. With the next three slow cycles of breath, allowing each exhale to be just as long as each breath in. Perhaps even longer. Feeling the energy within and around you settle, perhaps into your seat, or towards the back of your body if you’re lying down. Then, with open curiosity, asking the body what’s present right here and right now, as if you’re opening yourself to listening to the body. Asking if there’s a physical sensation that needs your attention. And if there is, you’re welcome to zero in on that sensation, or that area, that body part, and let that be the sole focus of this meditation.
Otherwise, we’ll begin by bringing awareness to the head and neck. Expanding attention into the face, the eyes, nose, mouth and ears. Seeing if you notice a particular sensation in this area of the body, the head and face and neck. And if not, that’s ok too. If so, taking note of any thoughts or emotions that you connect to this sensation. Noticing what’s present with you now, as you contemplate the head, face and neck. And then, with this area of the body in mind, saying silently to yourself… May this part of my body be safe and well and free from pain. As you say these words, imagining energy flowing from your heart to your head, a warm, healing and loving energy. Then silently saying to yourself… May this part of my body, the head, face and neck, have everything it needs to be safe and well. Again, as you say these words, feeling a kind, loving energy move from your heart toward your head, then continuing with the following wish…
