Many of us are so used to criticizing our bodies,
We don't even notice it when we do it.
We see ourselves naked and scoff at our belly,
Our thighs,
Our skin.
We think if only that weren't so big.
I have to lose weight.
I wish I looked different.
We look at our face in the mirror and focus on the imperfections,
The wrinkles.
It can become so ingrained in our habits and our self-talk that it comes as naturally to us as breathing.
Critiquing our body can become a part of our daily,
Sometimes hourly,
Dialogue with ourself.
And from the outside,
We are reminded of our supposed imperfections all the time,
On movie screens,
Social media,
In clothing ads.
We often forget that bodies are not made to be perfect and that even the idea of perfection is a construct.
Most of all,
We forget that our body is a living,
Breathing system that supports us in being alive.
We can consciously change the habits.
And when we do,
We begin to see and feel that these thought patterns are not necessary.
And certainly not helpful to our happiness.
Even if we want to be healthier or slimmed down,
It is scientifically proven that being a jerk to ourselves does not affect lasting change.
If possible,
Do this meditation wearing very little or no clothing at all,
If that's what's comfortable for you.
Or wear something that makes you feel at ease.
Lie down somewhere where you can stretch and feel held by the ground or something soft.
If you're in bed,
Try and do this at a time where you won't fall asleep.
If you do,
That is okay.
Close your eyes.
Take in the sounds around you.
Notice how it feels to be resting comfortably,
To be doing something loving and kind for yourself.
Feel the sensation of the fabric or ground beneath you.
And of any clothing you're wearing.
Notice the feeling of the air against your skin.
Notice what it feels like to just pause,
Resting in this noticing for a few minutes.
Open your eyes and look at your feet.
What comes to mind?
Is there a judgment or a dismissal?
Nothing to fix here,
Right now.
You're just noticing how you speak to yourself.
Bring your gaze slowly up your calves,
To your knees,
Your thighs.
Notice the thoughts.
Do they hone in on imperfections?
Do they write off any of your physical traits as being too much or not enough?
Just notice these thoughts and then put them aside.
Move through the rest of your body.
You'll notice some areas bring up stronger thoughts and feelings than others.
Let your gaze rest on your stomach,
Your hips,
Your chest,
Your arms,
Your hands.
What comes to mind?
How do you tend to speak to these parts of you?
As you look at your body,
Do you notice any memories arising or any regrets about your health?
Ways you've lived your life?
Desserts you've eaten?
Diets you didn't follow?
It might help to say a few of these out loud.
Notice how you feel as you speak or note these thoughts.
Where does your body hold these emotions?
How do they feel?
Is there fluttering,
Tightening?
Often,
This kind of noticing will bring up feelings of discomfort or unpleasant sensations.
Allow these to be there with you for a few moments without fighting them.
There's a normal,
Natural part of this process.
Imagine a loving presence.
It can be a human or an animal or a spiritual presence.
For some people,
A trusted family member or friend evokes this kind of love.
For others,
It can be a pet.
It can be someone who's living or someone who has passed on.
You can choose a spiritual guide or you can simply imagine warm,
Kind sunlight shining on you with no boundaries or limitations.
Or imagine a cooling blue light,
Healing and soothing.
Go with whatever feels like the most love and kindness to you.
If you have a hard time conjuring up a loving presence,
Imagine what it would feel like to be loved unconditionally in a way that you want to be and you deserve to be.
Let that feeling wash over you and feel it within your body.
Gently place your hands on the part of your body you have the most criticism for.
Imagine that loving presence moving through you,
Through your arms,
Into your hands and into that body part.
Allow it to be filled with acceptance,
Warmth,
Kindness.
Sit with this experience for a few moments.
Allow any other emotions that may be present,
Anxiety,
Fear,
Anger,
Resistance,
To just sit there as well.
Think about some of the good things this body part has done for you.
How has it supported you?
Has it digested your food?
Helped you exercise?
Held you up at your job?
Held a child?
Kept you healthy?
What might this body part most need to hear from you right now?
It might be,
Thank you.
I appreciate you.
I love you.
I'm here for you.
I am sorry.
I accept you just as you are.
If you are able,
Repeat some of these phrases a few times to that part of your body while allowing the love to flow into it.
Now feel that love flow into any other part of your body that might need it.
Imagine what it would feel like to think of yourself as beautiful,
Just as you are,
To know you are doing your best.
So is your body.
To give yourself gratitude and compassion,
To love yourself as perfectly imperfect.
Notice the sensations arising within you,
What it feels like to allow yourself to take up space,
To accept your body just as it is in this moment,
To offer yourself love.
I stay here with this feeling of spaciousness.
When you are ready,
Open your eyes and carry this love with you throughout your day.
