Welcome to this Santosha body image meditation to empower you to welcome a feeling of contentment,
Gladness for your body.
Begin by allowing yourself to feel comfortable.
Come into a comfortable seated position on the ground,
A cushion or chair or if you prefer to lie down,
Feel free to do so.
Let your palms rest wherever feels comfortable.
Allow your eyes to close or if you prefer to keep your eyes open,
Then hold a soft gaze but draw your awareness inwards.
Here allow yourself 5 long slow and deep breaths,
Breathing in fully and exhaling completely.
Each inhale you breathe in through your nose and each exhale you release and let go through your nose or your mouth.
And with every breath let your stomach gently expand on inhale and as you exhale gently and slowly let it go.
Guide your awareness to the crown of your head.
Allow an x-ray to scan from the crown of your head all the way down to your toes.
Noticing the gentle rhythm of your breath as your awareness moves down,
Descending down through your body,
Noticing areas of tension and relaxation.
As you arrive at the end of your scan,
Let's take 3 breaths,
Inhaling through your nose and exhaling through your mouth.
And as you exhale,
If it feels good,
Feel free to let out a great big sigh.
Or whatever sound comes out naturally.
Let's try this together.
Inhale fully and as you exhale,
Allow any tension inside your body to dissolve and dissipate.
Inhale fully.
Exhale.
Let go even more.
Last time.
Inhale fully.
Exhale.
Ahhhhhh.
Allow yourself to relax and release completely.
Notice how relaxed your body has become with each passing breath and each moment.
Now through your mind's eye,
Begin to visualize what your body looks like.
As you form this image,
Begin to notice if any ideas,
Feelings or thoughts about your physical body start to surface.
This is your body image,
A vision of how you think your body should be.
Observe these ideas,
Feelings and thoughts.
As you continue this observation,
Noticing any ideas,
Feelings or thoughts about your physical self,
Know that it is natural that you may have a feeling or a combination of feelings or thoughts or even contradictory feelings or thoughts about your body.
Notice them and notice how these thoughts,
Feelings and ideas make you feel.
If you notice any tension or discomfort arising,
Return to your breath,
Inhaling fully and exhaling completely.
With each exhale,
Allow any tension,
Discomfort to dissolve and dissipate,
To drop away and dissolve away from you.
Inhaling fully,
Exhaling completely.
Inhaling fully,
Exhaling completely.
Inhaling fully,
Exhaling completely.
Now begin to visualize in your mind's eye what might it be to feel contentment while holding this visualization of your body.
What might it feel like to fully accept your body as it is now?
How would you like to feel?
Now I will guide you through some affirmations.
You can repeat each of these aloud with me or silently in your mind or simply listen to them as I say them.
Know that each affirmation is true,
Even if it may not seem true to you right now.
All bodies are different.
My body is strong.
My body is fluid.
My body is beautiful.
All bodies are different.
My body is strong.
My body is fluid.
My body is beautiful.
All bodies are different.
My body is strong.
My body is fluid.
My body is beautiful.
My body is one of a kind.
My body is just right.
My body is whole.
My body is complete.
My body is one of a kind.
My body is just right.
My body is whole.
My body is complete.
My body is one of a kind.
My body is just right.
My body is whole.
My body is complete.
My body is precious.
My body deserves kindness.
My body is perfect the way it is.
I can trust my body.
I am thankful for my body.
My body is precious.
My body deserves kindness.
My body is perfect the way it is.
I can trust my body.
I am thankful for my body.
My body is precious.
My body deserves kindness.
My body is perfect the way it is.
I can trust my body.
I am thankful for my body.
Everyone is different.
I am strong.
I am fluid.
I am beautiful.
Everyone is different.
I am strong.
I am fluid.
I am beautiful.
Everyone is different.
I am strong.
I am fluid.
I am beautiful.
I am one of a kind.
I am just right.
I am whole.
I am complete.
I am precious.
I am one of a kind.
I am just right.
I am whole.
I am complete.
I am precious.
I am one of a kind.
I am just right.
I am whole.
I am complete.
I am precious.
I deserve kindness.
I am perfect just the way I am.
I can trust myself.
I am thankful for myself.
I deserve kindness.
I am perfect just the way I am.
I can trust myself.
I am thankful for myself.
I deserve kindness.
I am perfect just the way I am.
I can trust myself.
I am thankful for myself.
Notice how these affirmations made you feel.
Notice any thoughts,
Feelings,
Or sensations that come to surface.
If any thoughts arise,
Think them.
If any feelings arise,
Feel them.
If any sensations arise,
Sense them.
Know that it is okay to think,
To feel,
To sense.
However,
Whatever you are feeling,
Sensing,
Or thinking right now,
Allow these feelings,
Thoughts,
And sensations,
And hold them.
Embrace them with love and kindness.
Slowly let go of any lingering thoughts,
Feelings,
Or sensations relating to the affirmations.
Allow them to drift away gently like clouds floating away in the clear blue sky.
Return to your breath,
Inhaling fully,
Exhaling completely.
Linger for as long as you would like here inside.
If and when you feel your practice is complete,
Allow yourself to gradually transition from inside to outside by noticing any sounds,
Smells,
Sensations from outside of you.
Slowly take a full deep breath in,
Taking in all the energy of this practice.
And as you exhale,
Slowly and gently open your eyes.
Bring this practice with you in your heart,
In your body,
In your mind,
And into the rest of your day.
