A Loving Body Scan Self-Compassion Meditation Script

Hello, and welcome to this self-compassionate journey through the body. This is a meditation that can guide us through the physical body one area at a time while cultivating kindness towards our physical being.

Before we start, please note that regardless that our intention is to cultivate compassion towards the body, chances are you’ll notice that unkind thoughts arise. Many of us have a difficult relationship with certain parts of our body, and so whatever arises is natural. This is something we are going to work with as a part of this practice.

For example, as you concentrate to your feet, you may end up pondering,

“My feet are sore. I don’t take adequate care of my body.”

Or,

“I wish my feet were different.”

If a thought like this arises, see for those who can simply label it as a thought—that’s, not an absolute truth—and return your attention to the current moment, wherein you’re specializing in your feet.

Another experience you may have is to search out yourself being self-critical as a result of any unkindness or judgment which may come up.

This could sound something like, “I don’t take adequate care of my body… and here I am going being hard on myself again. I just can’t get it right!”

Once again, notice this as only a thought as you tune into your experience with gentleness and curiosity.

[pause]

So, take a moment to settle into a cushty, alert posture. This meditation could be done sitting up or lying down.

Whatever position you’re in, start by noticing the surface beneath you, allowing the bottom to support you. You may let your eyes close if that feels comfortable for you.