Practice a trauma-informed body scan to cultivate self-compassion and ground yourself in the present moment.

English

This Trauma-Informed Body Scan for Self-Compassion meditation is designed to help you connect with your body in a safe and supportive way. Using invitational language and a focus on self-compassion, this practice is inclusive and mindful of individuals navigating body dysmorphia or those who may feel disconnected from their bodies, including trans and nonbinary people. You’ll be encouraged to explore sensations with curiosity and kindness, with the option to skip any areas that feel uncomfortable. This grounding and empowering practice prioritizes safety, choice, and inclusivity.

Trauma-Informed Body Scan For Self-Compassion

Let's begin by settling into a comfortable position. The body scan meditation is traditionally done lying on the floor. So if it's available to you, find a comfortable position on the floor with your arms gently resting by your sides. This position is often referred to as corpse pose in yoga. If lying down isn't accessible or preferable, you can sit in a chair instead. If you're sitting, try positioning yourself on the front third of your seat with your back tall and upright, allowing the natural curve of your spine to stay intact. Place your feet flat on the floor and rest your hands in your lap or wherever feels natural. This posture helps the body remain alert, yet relaxed. If it feels comfortable, lower your gaze or gently close your eyes. Throughout this practice, remember that you're in control. If there's any part of the body that feels uncomfortable or overwhelming to focus on, feel free to skip it and return your breath to another area that feels more accessible and safe. The meditation will begin at the sound of the bell. Take a moment to notice the physical sensations in your body. Feel where your body is being supported by the surface beneath you, whether it's the floor or a chair. Allow yourself to settle here. If at any point during this practice you feel overwhelmed, you can always return to the feeling of your breath or the support of the ground beneath you. Now we're going to practice straw breathing, a simple yet effective way to calm both the body and the mind while grounding ourselves. We're going to inhale deeply through the nose, letting the breath fill your belly. Then exhale slowly through the mouth, as if blowing through a straw. Let the exhale be longer than the inhale, and take your time with each breath. Let's take three of these together. You might choose to place a hand on your belly, noticing its gentle rise and fall as you breathe. When you've completed your three breaths, allow your breathing to return to its natural rhythm. Simply observe it. No need to change or control it. Now, shift your attention to the sensations of your breath. You might notice the coolness of the air as it enters your nostrils, or the warmth as it leaves. Perhaps you feel the gentle expansion and contraction of your belly with each breath. Let's begin the body scan by directing your attention to your left big toe. Gently send your awareness and your breath to this area. Bring a sense of curiosity and notice any sensations that might be present, whether they are pleasant, unpleasant, or neutral. As you exhale, release your attention from the left big toe and move on to the second toe, noticing and breathing into it. Continue this pattern with the third toe, then the fourth toe, and finally the left pinky toe. Now expand your awareness to include the whole left foot, the bottom of the foot, the top of the foot, and the heel. When you're ready, release your focus on the left foot and bring your attention and breath to the left ankle. Let the left ankle go as you move your awareness to the lower left leg, exploring the sensations in the shin and the calf. On your next exhale, shift your attention to the left knee. If you notice any areas of tension or discomfort in the body, try not to resist or fight the sensations. Instead, soften and allow them to simply be as they are. You might even add some self-compassion by silently offering kind, soothing phrases, such as, This hurts, and I can be gentle with myself. This is part of being human, and it's okay to let it be. Or, This sensation is temporary, and I can stay with it. When you're ready, let the knee go and bring your awareness to the upper left leg. Notice the larger muscles here, the hamstring, the thigh, and the IT band. Gently breathing in to the upper left leg and noticing any sensations. Release the upper left leg and take a moment to feel the entire left leg as a whole. Notice any differences in sensation between the left leg and the right leg. Now let the left leg go and bring your awareness to your right big toe. Second toe. Third toe. Fourth toe. Pinky toe. Now expand your awareness and your breath to include the whole right foot, the bottom of the foot, the top of the foot, and the heel. When you're ready, release your focus on the right foot and bring your attention and breath to the right ankle. Let the right ankle go as you move your awareness and breath to the lower right leg, exploring the sensations in the shin and the calf. On your next exhale, shift your attention to the right knee, sending awareness to the sides of the knee, the front of the knee, and the back of the knee. When you're ready, let the right knee go and bring your awareness to the upper right leg. Again, notice the hamstring, the thigh, and the IT band, sending them awareness and breath. Release the upper right leg and take a moment to feel the entire right leg as a whole. Now call to mind both legs together. Releasing the legs, gently bring your awareness to the groin area. This is a part of the body that can hold deep emotions or even tension. As you rest your attention here, know that it's okay to feel whatever arises, whether that's neutrality, discomfort, or something else entirely. If focusing on this area feels overwhelming or uncomfortable, you can always skip it and instead bring your awareness to your breath, your legs, or any other part of the body that feels more accessible to you. This practice is here to support you, not to force anything. For some of us, this area might not look or feel the way we desire or imagine. Can we acknowledge this with kindness? The body is just the body. It does its best with what it has. Take a moment to breathe gently into this area, creating space for whatever sensations, thoughts, or feelings are present. When you feel ready, bring your awareness to the stomach and gut area, sometimes referred to as our second brain. This area of the body can often hold strong emotions, tension, and even negative self-talk. It's a part of us that might not always look or feel the way we want it to. And that's okay. As you rest your attention here, notice any sensations, tightness, warmth, or even unease. See if you can let some of those thoughts and judgments soften, even just a little. Imagine breathing kindness and self-compassion into your abdomen, filling this area with a sense of care and gentleness. On your exhale, let go of any tension you notice, allowing this area to soften with each breath. Continue to rest your awareness here for a few more breaths, allowing yourself to simply be with this part of the body as it is. When you feel ready, gently shift your awareness and your breath to the chest. This is another area of the body that can hold deep emotions and may feel particularly sensitive for some of us. It might not look or feel the way we wish it did, and that's okay. As you rest your attention here, see if you can offer yourself kindness, perhaps imagining your breath as a gentle wave moving in and out of the chest, softening any tension or self-judgment. Notice any sensations that arise, perhaps the rise and fall of your breath, a feeling of warmth or coolness, or even a sense of tightness or vulnerability. Let your breath carry a sense of care and compassion to this part of your body. On your exhale, release any tension, creating space for whatever emotions or sensations are present. Now, we're going to release the front part of the torso and move to the back. Bring your awareness and breath to the seat, the glute muscles. This area supports us throughout our day, often without us noticing. Take a moment to feel the connection here, noticing any sensations or areas of tension, and allowing them to soften with each breath. Now, begin to move your awareness slowly up the backside of the torso to the lower back. This is an area where many of us carry pain, tension, or discomfort. As you rest your attention here, simply notice any sensations, tightness, warmth, or even ease, and on your exhale, see if you can let them go. Gently shift your awareness to the mid-back, observing whatever is present here without judgment. And now to the upper back, the broad trap muscles and shoulder blades. This area can hold a lot of tension from our daily lives. With each breath, imagine sending a sense of space and release to the upper back, softening these muscles and allowing them to relax. Expand your attention to include the entire torso, both back and front. Take a moment to sense this part of your body as a whole, its weight, its sensations, and its natural rhythm, as it moves with your breath. Simply notice how it feels to hold your awareness here. Letting the torso go, we're now going to direct our attention and breath to the left thumb. Gently send your awareness and your breath to this area. As you exhale, release your attention from the left thumb and move on to the left pointer finger. Left middle finger. Left ring finger. Left pinky finger. Now, expand your awareness and send your breath to include the entire left hand, the top of the hand and the palm. Take a moment to acknowledge all that your hand does for you throughout the day, often without recognition. From the smallest, most intricate movements to the ways it supports you in larger tasks, this part of your body works hard. With each breath, send a sense of gratitude and ease to your left hand. Imagine the breath flowing gently into this area, offering relaxation to your left hand and appreciation for all that it does. Letting the left hand go, gently shift your awareness to the left wrist. Notice any sensations in this small but hard-working joint, perhaps a sense of movement, stillness, or even subtle warmth or coolness. On your next exhale, release the left wrist and move your attention to the lower left arm. Feel the forearm, noticing any sensations or areas of tension. Now, let your awareness and breath rest on the left elbow. This joint connects and supports the movement of your upper and lower arm. Simply notice how it feels in this moment. On your next exhale, move your attention to the upper left arm. Explore the sensations in the bicep and tricep, these larger muscles that support so much of what you do. Expand your attention to the entire left arm. Sense it as a whole, from the fingertips to the shoulder. Notice how it feels, perhaps a sense of lightness, heaviness, or ease. Now, take a moment to reflect on the natural symmetry of your body. Notice how your arms mirror each other, each designed with the same bones, muscles, and joints to work in harmony. And as you consider this balance, notice how your arms also mirror your legs and structure. While their functions may differ, they complement one another beautifully, creating a sense of balance and connection throughout your body. With this sense of curiosity and appreciation, let's now shift our attention to the right thumb. Right pointer finger. Right middle finger. Right ring finger. Right pinky finger. Now, expand your awareness to include the right hand, the top of the hand and the palm. Again, we want to acknowledge all that our hand does for us throughout the day, often without recognition. So with each breath, send a sense of gratitude and ease to your right hand. Imagine the breath flowing gently into this area, offering relaxation and appreciation for all it does. Letting the right hand go, gently shift your awareness to the right wrist. On your next exhale, release the right wrist and move your attention to the lower right arm. Feel the forearm and the top of the lower right arm, noticing any sensations or areas of tension. Now, let your awareness rest on the right elbow. This joint connects and supports the movement of your upper and lower arm. On the next exhale, move your attention to the upper right arm. Explore the sensations in the bicep and tricep, these larger muscles that support so much of what you do. Bring your attention to the entire right arm. Sense it as a whole, from the fingertips to the shoulder. Notice how it feels, perhaps a sense of lightness, heaviness, or ease. Finally, bring your awareness to the head, starting with the crown, the very top of your head. This is a place we often overlook, but it can hold subtle sensations. Take a moment to notice what's present here, perhaps a sense of lightness, warmth, or even stillness. Now, gently shift your attention to your forehead and the space around your eyes. These areas can carry a lot of tension from focusing or expression. See if you can soften the forehead and allow the eyes to rest in their sockets. Move your awareness to your cheeks and the space around your mouth. Notice if you're holding any tension here, perhaps in the lips or around the jaw. On your next exhale, allow the jaw to relax, letting it hang slightly loose. Bring your attention to the tongue, noticing if it's pressed against the roof of your mouth or held tightly. See if you can let it rest gently in the bottom of your mouth, creating a sense of ease. Expand your awareness to include the entire head, crown, face, and jaw. Take a moment to notice how your head feels as a whole, perhaps lighter, softer, or simply more at ease. Now, gently widen your attention to include your entire body as a whole, from the crown of your head to the tips of your toes. Notice how your body feels in this moment. Whatever you feel, allow it to simply be without judgment. Take a moment to appreciate your body for all it does, offering gratitude for the ways it carries you through each day. Rest here in this expanded awareness, noticing the breath moving through the entire body, softening and settling with each inhale and exhale. As we prepare to close this practice, let's take a moment to acknowledge the journey we're all on with our bodies. Appreciating and loving our bodies can be a sensitive and lifelong journey for many of us. Maybe we can move just a little closer to self-love by softly saying to ourselves, This is my body, and I am trying to honor it as it is. This is my body, and I am trying to honor it as it is. Let those words settle for a moment, breathing in a sense of acceptance and breathing out any tension or resistance. Know that wherever you are on this journey, it's enough. Begin to bring your awareness back to your surroundings. Notice the physical sensations in your body, your feet on the ground, or the support beneath you. Notice any sounds in the room, or the light behind your eyelids. You might add some gentle movement, like wiggling your fingers and toes, or rolling your shoulders. Maybe rotating the neck side to side. When you're ready, open your eyes slowly, taking in the room around you. The meditation will end at the sound of the bell. Thank yourself for this time of stillness and mindfulness. It's a gift to pause and reconnect, and I'm grateful you chose to share this practice together today.