Written by:

Updated on:

August 31, 2020
Mindfulness body scan for self compassion. In this mindfulness body scan, the intent is to send words of loving kindness to our body and
deepen acceptance and awareness of the body as a shared part of humanity.
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Here’s a Sample of the “Mindfulness Body Scan for Self Compassion” Guided Meditation Script:

Find a quiet and comfortable place where you can sit or lie down and be still
Close your eyes and place your attention on the breath
Breathe slowly yet fully in and out through your nose

With the next three slow, cycles of breath
Allow each exhale to be just as long as each breath in
Perhaps even longer

Feel the energy within and around you settle, perhaps into your seat
Or feel it settle towards the back of your body if you’re lying down

Then with open curiosity
Ask the body what’s present right here and right now
As if you’re opening yourself to listening to the body
Ask 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

Mindfulness Body Scan for Self Compassion, Mindfulness Body Scan for Self Compassion

Otherwise, we’ll begin by bringing awareness to the head and neck
Expand attention into the face, the eyes, nose, mouth and ears
See 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, take note of any thoughts or emotions that you connect to this sensation

Notice what’s present with you now, as you contemplate the head, face and neck

And then, with this area of the body in mind, say silently to yourself...

May this part of my body be safe and well and free from pain

As you say these words, imagine energy flowing from your heart to your head
A warm, healing and loving energy. Then silently say 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, feel a kind, loving energy, move from your heart toward your head, then continue with the following wish...

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).