Hi,
This is Orit Krug,
Board certified dance movement therapist and trauma and relationship expert.
Today,
I would love to guide you through a movement-based meditation to help you feel just how beautiful your messy is.
So often we want to push away or hide the parts of us that we don't feel are beautiful or lovable.
I want you to know that all parts of you,
Every part of you is beautiful,
Worthy and lovable.
And I would like to help you feel even just a little bit of that through your body so that you can believe it.
To begin,
Position your body in any way that feels comfortable for you.
You can do this meditation sitting down,
Lying down or standing up.
We're going to take three breaths together,
Breathing in and breathing out.
Again,
Breathing in and breathing out.
And one more time,
Breathing in and breathing out.
With your eyes closed or your gaze lowered,
I'm going to invite you to imagine or visualize a part of you that feels messy or ugly.
It could be a physical feature of yours or it could be something more behavioral or emotional like the way that you get angry is messy or the way that you cry feels ugly.
Just hold on to the first image or idea that pops into your consciousness.
The thing that feels messy or ugly to you.
Now as you tune into this part of you,
Feel into the first sensation that comes up in your body.
Maybe you feel constriction in your chest.
Maybe you feel like your entire body wants to crumble.
Or maybe there's something else.
There is no right or wrong.
Just tune in to what this messy feels like in your body by grasping on to the first sensation that comes up.
You may see more detail like texture,
Color.
Maybe there's movement to it.
Or you may not see all the details right now.
Just hold on to whatever comes up for you without forcing anything else.
And once you have felt that sensation and are holding on to it,
I'm going to invite you to bring movement,
Physical movement into the sensation.
So how does your body want to respond organically right now?
If you felt a constriction in your chest,
Maybe you feel the natural impulse to take a deeper breath.
If you felt your entire body wanting to crumble and hide,
Maybe you allow yourself to come lie down on the floor and continue inviting movement from there.
How does your body want to move right now?
Can you invite flow?
Can you invite gracefulness?
Can you invite self-touch,
Gentle self-touch?
See how you can use movement right now to make something that feels ugly and messy actually light and beautiful.
There's also a possibility of inviting more strength.
So it doesn't have to be light.
Maybe if what's messy is your anger,
You can invite more strength and power into that sensation,
Into the movement.
You might choose to walk around your space with more impact on the floor,
Not quite stopping,
But just enough to make a sound and hear you,
Allowing your messy to be heard in a powerful way.
Maybe your messy becomes a sway or a little leap or simple self-holding,
Self-hugging.
How can you turn your messy into something beautiful,
Whether it feels beautiful or you have the sense that it looks beautiful through whatever movement you're doing now?
Because truly,
Whatever feels messy or ugly about you is so beautiful.
It is so beautiful to see your vulnerability.
It is so beautiful to see you embracing what you don't totally love about yourself and being with it anyway.
When you move with your messy,
You show a sense of confidence and self-worth that even this part of you that you don't totally love or accept yet is still worth seeing,
Is still worth being with.
And that makes your messy beautiful.
There's no right or wrong way to move right now.
Just have a sense in your body what feels beautiful even though it's messy.
Whatever you're doing right now,
However you're moving,
Begin to make your movements gradually slower and smaller so that you're taking plenty of time to bring your movements to a close and eventually reach stillness.
Don't rush this part.
Your messy is beautiful even as you're slowing down,
Even as this experience is coming to an end.
Taking time to slowly,
Gradually come to a close.
And once you're there,
Take a deep breath in and out.
Finding a pose or movement to end your experience,
Whether that's holding yourself,
Swaying,
Hugging your knees,
Lying down on the floor,
Surrendering your weight.
Whatever it is,
Make sure you find a pose that feels good to you right now.
Take another deep breath in and out.
If there are any words that are coming to you right now,
You can say them in your head or out loud,
Even if it's just telling yourself,
I love you.
I love all of you.
You're the most beautiful person.
Even when you're crying,
Even when you're mad,
Hold yourself through that.
You can come back to this meditation anytime you need this important reminder.
And until next time,
You are worthy of love.
Your entire being is worthy of love.
And I hope you know that you deserve to be able to let all of that love in.
