Loving Body Scanning Fuconsciting Meditation Script

Hello and welcome to this self-simultaneous journey through your body. This is a meditation that guides the body one at a time, while cultivating kindness towards our physical beings.

Before we begin, we may find that unkind thoughts arise, even though our intention is to cultivate compassion for the body. Many of us have difficult relationships with certain parts of our bodies, so it’s natural no matter what happens. This is a collaboration as part of this practice.

For example, paying attention to your feet may be what you think.

“My legs hurt. I don’t take good care of my body.”

or

“I hope my legs are different.”

If such thoughts arise, check whether you can simply label them as thoughts, that is, whether you can return your attention to the present moment focused on your feet rather than the absolute truth.

Another experience you may have is realizing you are self-critical because of the unkindness and judgments that may come up.

This is, “I don’t take good care of my body…and now I’m going to work hard again with myself. I can’t get it right!”

Again, note that this is the way you think when adjusting your experiences with kindness and curiosity.

(Pause)

So take a little time to settle for a comfortable, vigilant attitude. This meditation can be sit or lying down.

No matter what position you are, start by noticing the surface below you and allowing the ground to support you. You can also close your eyes if it feels comfortable for you.