Hello and welcome to The Body Image Healing Meditation.
20 minute guided visualization.
For your self-worth research.
Thank you for joining me today on this beautiful journey.
I would like to ask you now to find a place where you won't be disturbed for the next 20 minutes or so.
You can sit down or lie down.
Whatever lets your body feel supported right now.
On bed,
On a retainer,
On a chair.
Or on the ground.
Let your eyes close or soften your gaze toward the floor.
Take a breath in through your nose.
And let it out slowly through your mouth.
One more time,
Breathe in.
And out through your mouth.
Your breath.
Consciously widens your nervous system.
So one more time.
Take a deep breath in through your nose Hold it.
Breathe out through your mouth Now just breathe naturally And for the next 20 minutes,
Nothing is required of you.
You don't have to fix anything.
You don't have to look a certain way.
You don't need to perform for anyone.
Not even for yourself.
This is a space where your body gets to just be your body.
Not a project.
Not a problem that needs to be solved.
Just be.
I want you to notice right now without judging it how you feel.
About being in your body today.
Not how you wish to feel,
But how you actually feel.
Maybe there is tension somewhere.
Maybe there is a familiar voice already commenting on something.
Your stomach,
Your arms,
Your face.
Just notice it.
You don't need to argue with it.
You don't need to believe it either.
Just let it be there for a moment.
Be aware of it.
Just like clouds passing by.
Now bring your attention to your breath.
Feel your chest rise.
Feel your belly rise too if you let it.
For a lot of us,
That is already uncomfortable.
Letting the belly rise,
Letting it be soft.
Letting it exist.
So just for these next few minutes give yourself permission to breathe fully.
Let your belly move.
Let your body take up the space it needs.
In order to breathe.
That's right.
You're doing great.
This is the first thing your body has been asking you for.
Room to breathe.
Now I want you to picture yourself as a child.
Somewhere between five and eight years old.
See if you can picture a moment when you felt free in your body.
Running around somewhere.
Dancing freely and not caring.
Jumping into water.
Laughing so hard you couldn't stand up straight.
Feeling light.
Carefree and happy.
At that age you didn't think about how your body looked while you moved.
You just moved.
You just were there in the moment.
Your body was a place you lived in.
Not an image that you actually managed.
Somewhere along the way that changed for most of us.
A comment.
By the mother,
By the father,
By a friend.
Make a comparison.
A mirror.
A number on a scale.
People saying how it should be and how it shouldn't be.
A moment where you learned that your body was something to be evaluated.
To be judged.
You didn't choose that moment.
It happened to you.
I want you to imagine that child version of you standing in front of you right now.
Look at her little face.
Look at how uncomplicated her relationship to her body still is.
If you could say one thing to her.
Right before the world starts teaching her to criticize herself.
What would you say?
What would you tell her?
To be aware of.
What would you want her to know?
Say it to her now in your mind.
Just take your time.
And make that connection to her Now imagine reaching out and taking her hand.
Her beautiful little hands.
Tell her she doesn't have to earn her worth through how she looks.
Or through what she does.
But she never did.
And she never will.
Let her hear it,
Really hear it.
In a way you maybe never did at her age.
And she gets you,
She hears you.
And you're in peace with each other.
Now bring your attention back to your body as it is right now.
The one breathing here and now.
Today.
I want you to mentally scan down from the top of your head.
To your feet,
To your toes.
All the way down.
Knots.
To critique but to acknowledge.
Just be aware.
Of your body.
Notice your head.
Your mind,
All it carries and holds for you every single day.
So many thoughts.
Thinking all this time.
Notice your eyes.
Everything they have let you witness in this lifetime.
Sunsets,
Faces you love,
Your own reflection.
Imperfect as it may feel some days.
And perfect.
As it really is.
Notice your mouth.
Every word of comfort is spoken to someone else.
Every laugh,
It's let out.
Every meal it's allowed you to enjoy.
Even on the days you didn't think you deserved to enjoy it.
Notice your shoulders and arms,
Everything they've carried.
People they've hugged.
Weight they've held,
Literal and otherwise.
And relax.
Notice your chest and your heart quietly beating this whole time.
Constantly.
Asking nothing of you except that you let it keep going.
Notice your stomach,
So often the site of the harshest words we say to ourselves.
Notices it anyway.
It digests your food.
It houses your organs.
It has done its job faithfully for every year of your life.
Regardless of how you've spoken to it.
And it still does.
Imperfection.
Keeping you clean and healthy.
As good as it can.
Notice your hips and your thighs.
The parts of you that let you sit,
Stand,
Walk.
Dance,
Carry a child if you have.
Carry yourself.
Through decades of living.
Notice your legs and feet,
The foundation that has moved you through every single day you've lived so far.
Every mile,
Every staircase and every dance floor.
Your body has never been the enemy.
It has been doing its job faithfully this entire time.
Even while your mind was at war with it at times?
And it still does.
I want you to place one hand on your heart now if that feels okay or just imagine doing so.
Say silently or out loud.
Thank you.
Thank you for everything you've done for me.
And thank you for everything you're doing for me.
And thank you for everything you will do for me.
Until the end of my time.
And I promise you from this day on.
I will make sure that I take care of you.
That I honor everything you've done for me,
Everything you're doing for me.
And I support you.
By choosing.
What I put into my mouth by choosing.
Getting enough sleep.
By choosing.
What's good for me and what's not good for me.
Thank you Thank you,
Thank you my beautiful body.
And I'm done being at war with you.
I love you for.
.
.
Who you are and for what you are.
Always.
And feel it.
Feel the love.
Feel the beauty of your body.
Every part of your body.
You don't have to feel instantly different.
It's a journey.
You don't have to love everything you see today.
Just a little bit.
This isn't about forcing a feeling you don't have.
This is about a shift.
A small honest shift from war to truth.
From critique to curiosity.
From control to partnership.
And from doubts.
To love unconditionally.
Your worth was never up for negotiations based on a number based on the size.
Or based on what you saw in the mirror.
It was decided the moment you were born.
And nothing about your body has ever changed that.
Before we close,
I want you to picture yourself one year from now.
Living in this same body.
But with a different relationship to it.
See yourself getting dressed.
Without the usual argument in your head,
See yourself catching your reflection and loving who you see.
And then simply moving.
On with your day.
See yourself present in your life,
In your body.
Instead of standing outside it,
Judging it.
You own your body.
You love your body just the way it is.
And this shift.
Has a ripple effect.
The more you love your body,
The more you feel your self-worth.
And own it.
The more you will be eager to treat it well,
To take care of yourself.
Be aware of what's good for you.
And do just that.
That version of you.
That beautiful version of you.
Is already inside you.
She's built one moment like this,
One at a time.
You just have to.
.
.
Let her out.
You just have to see her.
She's there inside you.
And wants to be seen.
Slowly begin to bring your awareness back to the room around you,
Wherever you are.
You can feel the surface beneath you.
Notice the sounds around you.
And when you're ready,
You can gently wiggle your fingers and your toes.
And just when it feels right,
Open your eyes again.
You did not come here today to become a different body.
You came here today to remember that you already live.
In one worth being at peace with it.
You are.
Lovable.
So love yourself.
Now and for the rest of your life.
Carry that with you.
Now and forever.
And the more you listen to this audio,
Preferably early in the morning,
Shortly after waking up and shortly before going to sleep in the evening as that is when the brain is on alpha wave and that is when it's most receptive.
For you to reprogram your minds.
With love.
Always.
