Don't resist.
Welcome to this compassionate body scan meditation.
Let's begin.
Find a quiet,
Comfortable place to sit.
Position yourself in a way that your bones are supporting the muscles.
You don't need any effort to remain in one position for the whole exercise.
Try keeping your back straight.
And gently supported.
With your shoulders relaxed and dropped.
And your chin slightly tucked toward your chest.
Take three slow,
Easy,
Deep breaths.
Relax and let go of whatever burdens you're carrying.
Let your eyelids gently close or partially close.
Whatever makes you more comfortable.
Take a moment to remind yourself that you're bringing not only attention.
But kind attention to your experience and to yourself.
Beginning with your feet.
Notice what your feet feel like.
Are they warm or cool?
Or even neutral?
Then noticing if there's any discomfort there.
If so,
Mentally softening the area.
As if we were placing a warm towel.
If you wish.
Bring some compassion to the area with words like,
There's a little pain there and that's okay.
Just feeling the sensations of your body.
Pleasure,
Pain,
Or nothing at all.
And letting every sensation be just as it is.
Now bringing a measure of gratitude to your feet.
Your feet have such a small surface area yet.
They hold up your entire body all day long.
They work hard for us,
Although we rarely pay any attention to them.
If your feet feel good today,
You can also extend gratitude.
For the discomfort that you don't have.
Carefully move your loving attention from one toe to the next.
Or from one part of each foot to another.
First one foot,
Then the next.
Making certain that your awareness is saturated with tenderness,
Gratitude,
And respect for each area of your body.
When you notice your mind has wandered,
As it will after a few moments.
Just returning to the sensations in your body.
If you feel overwhelmed or flooded with judgment or association to a particular body part.
Breathe gently with kindness.
And then returning to the simple sensations of your body.
If an area of your body is very difficult to stay with,
Then move gently to another body part for now.
Letting this exercise be gentle and peaceful.
As you move from one part of your body to another,
Returning your awareness again and again to whatever sensations are present now.
Making sure to bring gratitude,
Kindness,
And respect to each body part.
Now after you've given compassionate awareness to the sensations in your feet,
You can move slowly to other parts of your body,
Right up to the crown of your head.
Feet,
Lower legs,
Knees,
Upper legs,
Lower torso,
Chest,
Back,
Shoulders,
Neck,
Jaw,
Face,
Eyes,
Brow,
The crown of your head.
When you've paid loving attention to each individual body part,
Place your attention on your breath again.
And give your entire body a final shower of affection.
Then gently opening your eyes,
Returning relaxed and renewed,
Ready to begin again as it is.
