Welcome to the caring and compassionate body scan meditation.
This meditation appears in the book the blooming of a lotus by Thich Nhat Hanh.
This meditation appears under the title touching connecting.
Take a moment to let our body settle in a comfortable position.
Relax the whole body.
Keep the head neck and back erect but not rigid.
Keep the hands comfortably placed on the lap or on the knees if sitting.
Keep the hands on the sides if lying down.
Let us intentionally cultivate an attitude of patience,
Gentleness and kindness towards ourselves.
We will now practice conscious breathing to become more attuned to our body.
The in-breath is to touch a certain part of the body,
Eyes,
Ears,
Heart,
Lungs and so on.
The out-breath smiles to that part of the body.
This is a form of caring and compassionate meditation whose object is the body.
Looking at myself as a five year old child,
I breathe in,
Smiling with compassion to the five year old child,
I breathe out.
Looking at myself as a 75 year old person,
I breathe in,
Smiling with compassion to the 75 year old person,
I breathe out.
Looking at my physical body now,
I breathe in,
Smiling to my physical body now,
I breathe out.
Aware of the look on my face now,
I breathe in,
Smiling to the look on my face now,
I breathe out.
Aware of the state of my skin,
I breathe in,
Smiling to the state of my skin,
I breathe out.
Aware of the state of my hair,
I breathe in,
Smiling to the state of my hair,
I breathe out.
Aware of the state of my heart,
I breathe in,
Smiling to the state of my heart,
I breathe out.
Aware of the state of my lungs,
I breathe in,
Smiling to the state of my lungs,
I breathe out.
Aware of the state of my liver,
I breathe in,
Smiling to the state of my liver,
I breathe out.
Aware of the state of my bowels,
I breathe in,
Smiling to the state of my bowels,
I breathe out.
Aware of the state of my kidneys,
I breathe in,
Smiling to the state of my kidneys,
I breathe out.
Caring for my heart,
I breathe in,
Smiling to my heart,
I breathe out.
Caring for my lungs,
I breathe in,
Smiling to my lungs,
I breathe out.
Caring for my soul,
I breathe out.
Caring for my liver,
I breathe in,
Smiling to my liver,
I breathe out.
Caring for my soul,
I breathe out.
Caring for my bowels,
I breathe in,
Smiling to my bowels,
I breathe out.
Caring for my soul,
I breathe out.
Caring for my kidneys,
I breathe in,
Smiling to my kidneys,
I breathe out.
Caring for my soul,
I breathe out.
Caring for my brain,
I breathe in,
Smiling to my brain,
I breathe out.
Caring for my soul,
I breathe out.
We now come to an end of this meditation.
Please stay centered for a few moments to dedicate the merits of this practice.
May I be happy.
May I be peaceful.
May I live with ease.
May all beings be happy.
May all beings be peaceful.
May all beings live with ease.
