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 stillClose your eyes and place your attention on the breathBreathe slowly yet fully in and out through your noseWith the next three slow, cycles of breathAllow each exhale to be just as long as each breath inPerhaps even longerFeel the energy within and around you settle, perhaps into your seatOr feel it settle towards the back of your body if you’re lying downThen with open curiosityAsk the body what’s present right here and right nowAs if you’re opening yourself to listening to the bodyAsk if there’s a physical sensation that needs your attentionAnd if there is, you’re welcome to zero in on that sensationOr that area, that body partAnd let that be the sole focus of this meditation
Otherwise, we’ll begin by bringing awareness to the head and neckExpand attention into the face, the eyes, nose, mouth and earsSee if you notice a particular sensation in this area of the body, the head and face and neckAnd if not, that’s ok tooIf so, take note of any thoughts or emotions that you connect to this sensationNotice what’s present with you now, as you contemplate the head, face and neckAnd 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 painAs you say these words, imagine energy flowing from your heart to your headA 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 wellAgain, as you say these words, feel a kind, loving energy, move from your heart toward your head, then continue with the following wish…
