Compassionate Body Scan

Sitting or lying comfortably on your back with arms at your side take three deep relaxing breaths

  • and begin to notice what sensations are present in your feet:
    • heat, coolness, moistness, tingling, pleasure, pain or nothing at all?
    • If there is discomfort simply notice it and say to yourself “There is a little pain and that’s okay”.
  • Let every sensation be just as it is.

Bring a sense of gratitude to your feet.

  • Slowly move your awareness to your toes, ankles, calves and up through the rest of your body.
  • Connect with each place letting this awareness be gentle and peaceful.
  • Finish by placing your hand on your heart and shower yourself with compassion, appreciation and affection.

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