This is Raimi from Create Bounce Method.
Thank you for joining me today for the Body Positivity Meditation.
Please find yourself a comfortable seat with your back,
Neck,
And head supported or you can also do this meditation lying down.
If you choose to lie down,
I suggest propping some pillows or a bolster underneath your knees.
When you are in your position of rest,
I want you to start taking some deep inhales through the nose and out through the mouth.
I want your exhales to be a tiny bit longer than your inhales and just begin to feel the heaviness of your body take over.
Your body is fully supported by the gravity beneath as you inhale through your nose and exhale through your mouth.
Now we will start by inhaling through the nose,
Out through the mouth still,
But when we inhale,
We'll inhale for a count of three and when we exhale,
We will exhale out for six counts.
So the inhales are half and the exhales are double.
Inhale one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Five,
Six.
Keep this going.
Your mind begins to wander.
Maybe it goes back to something that you did before this or something that you have to do later or your to-do list,
Realizing that this is the normal function of the brain.
So just bringing it back to the moment and to the breath,
Keeping the breath going,
Inhaling three through nose,
Exhaling six through mouth.
Begin to relax your body even more now as you continue inhaling for three,
Exhaling for six.
Bringing back awareness to the breath only as you continue the three-sixth breath.
Good.
Keep that going.
And release.
And just notice your body a little more relaxed now.
Now I want you to take your attention to the scalp on your head and just relax your scalp.
Make sure there's no tugging,
No pressure,
No tension.
Relaxing your forehead and eyebrows,
Relaxing your cheeks,
Opening your jaw,
Nothing clenched,
Making sure your neck is soft,
Your shoulders are down,
Your upper back is released,
Your middle back is relaxed,
And your lower back,
Making sure your chest is soft,
Your belly is released and flopped open,
Making sure your arms and your elbows are soft,
Making sure your hands are released,
All the fingers on your right hand,
All the fingers on your left hand,
Making sure your right thigh and left thigh is soft,
Making sure your both kneecaps are released and gentle,
Making sure your calves and your shins are also soft,
And making sure your toes on your right feet and your left foot are all released and soft.
I want you to now visualize your body as it is today.
Don't change anything about it.
Just notice how your body is.
What does it look like?
What is it capable of doing or not capable?
How well do your organs function?
What do you love most about your body?
Are there some parts of your body that maybe you don't love or maybe you wish were different?
Maybe some parts you're perhaps ashamed of or some parts you're just indifferent about.
As you give awareness to some parts of your body that perhaps you don't fully accept or wish were different,
I want you to zoom in on these aspects a little more.
Kind of focus on these insecurities a little.
And as you do,
Notice how your heart,
Your mind,
Or even your body responds and perhaps wishes that it were different or better in some way.
I want you to notice the subtle response.
Maybe it's a feeling of heaviness.
Perhaps it's a tinge of disappointment in your heart.
Maybe you have some thoughts like,
I wish my belly was smaller or I don't love my sensitiveness or I wish I had different color hair.
Just noticing the most subtle and slightest of responses and shifts that result from thinking about your body.
Now I want you to invite your awareness back to the parts of you again that you don't fully appreciate.
This could be body parts,
It could be how well your organs function,
It could be the disability or disorder that you're dealing with,
Or even personality traits that you have,
Or anything in between or anything else.
What about you and your body that needs some love and affection now?
You see it's time to reframe.
How can you reframe disappointment,
Indifference into appreciation?
For example,
Yes my belly is large but I appreciate it allowing me to eat,
To keep me warm with food,
And to help me process my emotions.
Yes my belly is large but my belly is also the source of my gut instinct,
An ability I am truly grateful for.
This ability keeps me safe,
Keeps me guided.
Now it's your turn to reframe disappointment or indifference into appreciation.
Take your time.
I want you to go slow and I want you to do this for every part of you that comes up today and that needs extra love and affection.
If it passes through your mind or your heart,
You take time and reframe this.
Remember that perfect wording isn't important.
What's important is that you feel the release or the shift or the newfound understanding or the newfound gratitude or some lightness that comes as a result of the reframe.
Keep it going.
You should start to feel a tiny bit lighter or perhaps a shift or some relief.
Now I will be reading you some positive affirmations and I want you to listen closely with your ears and allow them to drench into every cell and fiber of your being.
Energetically absorb up these words.
You may also repeat them in your mind after me.
I am beautiful.
I am worth more than my appearance.
I am enough and I have always been since birth.
I can accomplish anything I set my mind to.
I am grateful for everything my body allows me to do.
I will pacify the negative voices in my head.
I love the person staring back at me in the mirror.
I am grateful for my body and all it does for me day in and day out.
I will not compare myself to anyone else.
I will treat my body with love and respect.
My body is my home and I will build it up not tear it down.
Start to take some deep inhales now expanding your lungs and start to wiggle your fingers wiggle your toes and when you are ready you can open your eyes.
It's important to do this meditation on repetition and reframe every aspect of you and your body that comes to you during the session.
Thank you for joining me today.
