A 12-Minute Physique Scan Meditation for Self-Compassion and Presence

This week, leads us by a physique scan meditation designed that can assist you expertise higher self-compassion, self-acceptance, and presence.

Image your self settling right into a delicate, welcoming house the place you’ll be able to let go and simply be. As you discover a comfy place and shut your eyes, I’ll information you to softly shift your focus inward, inviting you to embark on a journey of self-discovery and kindness.

Consider your breath as a mild breeze, soothing and calming, serving to to launch the tightness and stress you carry. As I lead you thru this follow, you’ll transfer your consideration slowly out of your toes to the highest of your head, very like a heat mild regularly illuminating each a part of you. You’ll be inspired to easily discover what you are feeling, with out judgment, accepting your self as you might be on this second.

This meditation is an opportunity to reconnect with your self, to nurture a way of presence and compassion. It’s like giving your self a present of time and care, making a sanctuary of peace inside. As you immerse your self on this follow, permit it to foster a deeper connection along with your physique and thoughts.

A Guided Meditation for Self-Compassion and Presence

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1. To start, settle the physique into as comfy a place as potential for this meditation. Sitting or mendacity down is ok.  
2. While you’re prepared, permit your eyes to shut if that feels okay for you, or simply soften your gaze for those who choose. 
3. Start to attract the main focus of your consideration into the physique. Take a second to really feel the breath shifting within the physique. Take three deep, sluggish, full breaths as a approach of settling somewhat bit extra absolutely into the follow of inhaling, actually filling the lungs with air on the inhale. 
4. As you breathe out, see for those who can permit the physique to let go of any rigidity or tightness. Take two extra breaths in the identical approach. And with every exhale, proceed that softening—stress-free the jaw, scalp, shoulders, stomach, and arms. On the finish of the subsequent exhale, let go of any management of the respiratory, letting the physique breathe naturally now.  
5. Now, collect consideration and transfer all of it the best way down the physique into the ft. Discover any and all sensations within the ft when consideration arrives right here—within the toes, the soles of the ft, the heels, the highest of the ft. Relaxation consideration right here within the ft for just a few moments, taking all of it in. And for those who discover any ache or emotional discomfort, simply deliver a form and loving consideration to that a part of the physique.
6. If there are not any sensations, it’s not an issue. Merely discover that blankness. Or in the event that they’re very delicate, then merely discover that. We’re not making an attempt to make sensations occur, however quite are permitting our expertise to be as it’s. 
7. Now, shift consideration to the ankles and the decrease legs. Dwell right here for just a few moments, feeling into the calf muscle, shin, the edges of the legs, after which transfer consideration into the knees. Discover any sensations right here with a kindly curiosity. If there’s any sense of rigidity, it could be potential to melt by bringing a soothing consideration into any sense of tightness or discomfort. 
8. Now, shift the eye into the thighs. What do you discover right here? Perhaps sensations of contact with garments, sensations of heaviness or lightness, pulsing or stress. These sensations could also be altering, or maybe some staying the identical. 
9. In case you ever really feel overwhelmed by feeling any specific space of the physique, you’ll be able to all the time bypass that a part of the physique. You’ll be able to return to it while you’re prepared, or just really feel the breath for some time. 
10. Subsequent, deliver your focus into the hips, pelvis, and decrease again. Proper hip, left hip, again of the hips in opposition to the floor beneath. Maintain bringing a mild and type consideration, noticing any ache or any emotion if that’s current. 
11. Discover the center of the again, the higher again, and the shoulder blades, holding the entire again in consciousness.  
12. If tough emotions come up, or a powerful dislike of any specific a part of the physique, you’ll be able to attempt mentally repeating some phrases to your self. For instance, “Might I really like and settle for my physique simply as it’s. Might I deliver kindness and compassion to this physique. Might I be peaceable.”
13. Now, shift consciousness to the entrance of the physique and into the stomach. Maybe you’re feeling the mild rhythm of the respiratory, shifting consideration up into the chest and the entire entrance of the physique. Maybe you’ll be able to really feel the beating of the center, the respiratory of the lungs as they maintain supporting you, second by second. 
14. While you’re prepared, transfer consideration to the shoulders, arms and arms, and up into the neck and head, holding all of them in an appreciative consciousness. 
15. Now, think about your consciousness flowing down from the pinnacle and filling the entire physique, your entire physique flooded with the sunshine of your consciousness. Supply a way of compassion to your complete physique with all its scars, imperfections, discomforts, or diseases. See for those who can respect this physique, loving it as it’s proper now, resting right here in an accepting and compassionate consciousness. See what it’d really feel wish to befriend the physique, resting inside it, and resting at house on this second. 
16. As this follow attracts to a detailed, take a deep, sluggish breath in. As you breathe out, start to wriggle the fingers and toes. Discover how your thoughts and physique really feel after taking this trip for meditation. While you’re prepared, open your eyes. Maybe now make an intention to hold this angle of self-compassion and self-acceptance with you into your subsequent actions. 

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