Hi,
This is Sam.
I'm a licensed mental health counselor.
I'm inviting you to spend a couple minutes with me today to cultivate a more gentle and accepting relationship with your body.
Well,
Isn't that easier said than done?
When we are raised in a society that tells us our bodies are never good enough,
Never thin enough,
Never strong enough,
Never white enough,
Never tall enough.
But for a moment,
Imagine if from the time you were born,
You were told your body was perfect,
Just the way it was,
How differently you'd feel about it today.
And although changing your relationship with your body isn't easy,
It is possible.
So all you need today is an intention,
A small intention or hope to shift the way you feel about your body to move from judgment to acceptance,
Mistrust to trust,
Or even hate to love.
So I invite you to start this body positive meditation with me by getting comfy.
You may want to lie down or sit down.
But wherever you are,
Settle in.
And start with a deep breath in through your nose,
Pushing your belly button away from your spine.
Open your mouth and let all the air out.
And repeat.
Slow breath in.
Slow breath out.
And one more breath.
Not the deepest one yet.
Let it all go.
And then start to breathe at whatever rhythm feels natural for you right now.
No right or wrong way to breathe.
Maybe relax your shoulders down and unclench your jaw.
You might want to let your eyelids be heavy or try to turn off all the muscles in your arms,
Torso and legs.
And when you're ready,
You're going to start to scan your body from the very tip top of your head all the way down to your toes.
Moving at your own pace.
Checking in with the sensations as you encounter each new area of your body.
Letting go of judgments if you notice them.
No thoughts or sensations are good or bad.
They just are.
And as you scan your body here in this present moment,
You may notice some areas feel cool or others warm.
Some areas of your body may feel tight while others more loose.
Maybe some areas are really easy to connect with and feel but others are numb.
And once you've scanned your whole body,
Bring your attention back to your breath.
Noticing the rise and fall of your chest or your belly with each breath.
And imagine a brilliant white light begins to glow right in the middle of your chest.
And as you breathe in,
That light expands.
And as you exhale,
It shrinks back into its original place.
Allowing that light to be your anchor.
To do your best to bring your attention there again and again.
And in a moment,
I'm going to read several mantras related to your body.
And as you listen to each one,
Try and find one that feels right today.
One that you need to hear today.
One that fits.
And there is no right or wrong.
If you are in a place of body acceptance,
That's fine.
Body neutrality,
That's fine.
Body respect,
Trust or love.
There is no right or wrong phase to be with your body.
So continuing to focus on your breath and that light,
Just allow these statements to sink in.
And then pick the one that you need today.
This is my body.
This is my body today.
I can trust my body.
My body is strong.
My body is my ally.
My body is unique.
My body is unique.
My body is like a mountain.
My body is beautiful.
And spend a few moments here.
Gentle in breath,
Mental out.
Feeling that light center in your heart.
And slowly repeating whatever mantra spoke to you over and over in your mind's eye.
And it's okay if you get distracted.
Just gently bring your attention back to your breath and your mantra again and again.
And before we end,
Put a little smile on your lips.
Thank yourself for taking time to build a different relationship with your body.
And remember wherever you are with your body today,
That's good enough.
Peace and health.
