Self Confidence - Body Confidence Visualization

This guided practice will take you on a journey to help you see your body in a new way - as the gift that it is. Listen to the guided visualization regularly to help you become more body confident. It starts with being in tune with the sensations in your body, transitioning to all it holds that we should be grateful for and proud of.

Transcript

Start by lying on a bed or sitting in a comfortable chair.

Take a deep cleansing breath,

Allowing the breath to move all the way down to your stomach.

Slowly exhale,

Noticing the movement in your lower abdomen and chest.

Take another calm cleansing intake of breath,

Paying particular attention to the sensation of the moving air on your nostrils.

Imagine the air circulating all around your body before leaving back out through your nostrils.

Imagine all the tension and tightness in your body leaving with the air.

Continue to focus your attention on the incoming and outgoing air as you gently breathe in and out.

Imagine a warm,

Gentle mist moving towards you.

It's a comforting,

Calming mist that relaxes everything that it touches,

Soaking up all the tension and tightness along the way.

As the mist reaches your feet,

Feel your toes relax,

The bottom of your feet and your ankles relax.

As it moves up your legs,

Feel your shins and your calves let go and unwind as the warm,

Gentle mist floats up to your knees.

Feel all the tension escaping from your knee joints.

Your thigh muscles,

Your hamstrings become limp and heavy as the mist floats over them to your buttocks and pelvis.

You feel grounded and connected as gravity takes hold and your muscles let go of the resistance.

The mist continues up your torso as you feel your stomach muscles and your lower back let go and succumb to the warm comfort of the mist.

Your fingers and hands release the rigidity in favour of a feeling of floating on the surface of the mist which continues to move up your body,

Enveloping your forearm,

Your upper arm and your chest.

Your breathing is light and relaxed and natural as the mist continues on up into your shoulders and neck,

Soaking up all the tightness and pain,

Leaving only looseness and lightness.

The mist moves over your face as your jaw muscles,

Lips and eyelids all loosen their grip and float in place.

As the mist continues to the top of your head,

You feel your scalp loosen and let go.

Your whole body is now floating,

Relaxed,

Supported by the mist.

You're comfortable,

Calm and relaxed.

Imagine you get up from where you are.

You notice some stone steps just in front of you and you feel drawn to discover where they lead.

As your feet lands on the first step,

You feel a sense of belonging move through you.

You step onto the second step and you get a feeling of calmness and safety.

You continue onto the third step and feel a wave of knowing and trusting run through you.

As you step onto the fifth step,

A sense of ease and contentment envelops you.

You step onto the sixth step and you feel an even deeper feeling of relaxation in the calm.

This calmness and ease gets even deeper as you continue onto the eighth and ninth step.

As you step onto the final step,

You feel completely safe and completely relaxed.

You look around and you find yourself in a beautiful lush green forest.

You take in a deep breath and your whole body fills with the fresh fragrant scent of Mother Earth.

You smell the sweetness of the pine needles,

The earthiness of the damp soft floor beneath your feet and the hint of honey wafting on the slight breeze.

The sunlight is twinkling through the tops of the tall trees and it warms your face as it touches your skin.

You can hear the soft melodic sound of the breeze rustling through the branches as all the trees seem to begin singing in chorus.

You can hear distant birds chatter echoing through the forest which expands ahead of you.

Suddenly you notice the slight but distinct sound of flowing water.

It beckons you.

You begin walking towards the sound of the flowing water and you feel the soft springiness of the pine needle covered path beneath your bare feet.

You follow the path and your fingertips gently caress the rough textured bark of the tall majestic trees.

You notice how each tree trunk that you pass is the same but different,

Each one unique,

Each one beautiful.

You gently step over their intricate roots that knot and twist up from beneath the carpet of pine needles.

You know that for as high as their branches grow towards the sky,

So their roots grow deep into the earth,

Grounding them,

Holding them solid and firm and secure even though you can't see it for yourself.

You continue on the path and the sound of the water grows louder and more inviting.

You round a bend in the path and the scene that unveils itself to you is more magnificent than you could have guessed.

Before you is a flowing waterfall 10 metres high.

The fresh free flowing water is cascading down a rocky moss covered escarpment.

Luscious ferns and beautiful white lilies dart along the glistening outcrop.

The water falls melodically into a crystal clear pool.

You can see the small pebbles and sand that line the bottom of the pool.

The crystal clear water dances along to the beat of the falling water and its surface twinkles and glows with the reflection of the sunlight through the trees.

The water is inviting as you dip your foot into the gently sloping edge of the pool.

You realise that the water is exactly the right temperature and knowing that you are alone in the forest and that you're absolutely safe and secure,

You remove all your clothes,

Leaving them in a neat pile on a flat dry rock next to the pool.

Slowly you walk into the pool on the gentle sloping embankment.

As soon as you're ankle deep,

You feel how the water relaxes,

Cleanses and energises your feet.

There's a pleasant tingling feeling against your skin that invites you to go deeper and deeper.

You continue walking and the water reaches your knees,

Relaxing,

Cleansing,

Energising,

Tingling.

The absolute perfect temperature water,

Not too warm and not too cold.

You continue walking deeper into the pool.

You can see your feet through the crystal clear water.

The tingling,

Relaxing sensation of the water reaches up your thighs to your pelvis and buttocks until you are waist deep in the water.

You feel both calm and invigorated as you continue walking on the pebbly ground.

When the water reaches past your belly button and up to your chest,

You bend your knees,

Bringing the calming,

Tingling,

Invigorating water level to above your shoulders and to your neck.

You look down and can see your hands through the crystal clear water.

In a slow continuous move,

You lean backwards and let your feet lift off the floor until you're floating on the water,

Your ears just below the waterline so you can hear the deep beat of the waterfall.

You close your eyes and you float there for a while,

Allowing the fresh clear water to float your body,

Calming,

Relaxing,

Tingling.

You can feel your body and skin soaking up all the goodness in the water,

All the energy,

All of the love.

You're floating in the water,

Not a care in the world,

Surrounded by so much natural beauty.

You know you are part of that natural beauty.

As you float there,

You open your eyes and above you,

You see the tops of the magnificent old trees and patches of blue sky.

You appreciate the beauty of the movement when you notice something glinting in the corner of your eye,

Coming from the farthest side of the pool.

With your attention fixed,

You slowly wade over to that side of the pool to see what's shining so brightly.

You walk slowly up the gentle slope out of the pool and towards the lush green forest.

Then you see the source of the bright light.

It's a large mirror hanging on the trunk of a large old pine tree.

The sun is bouncing off the surface as you walk closer to the mirror and you see your own reflection.

You see your whole body in the mirror,

Your hair is still wet and you have beads of water on your skin.

Something is different though,

Your reflection is not the same as it usually is.

You have a glow all around your body from head to toe.

You realize that the tingling sensation from the pool was nature's pure energy,

Energy that is now part of you.

You look yourself in the eye and you see nothing but love and respect and acceptance looking back at you.

You scan your entire body in the reflection of the mirror.

And as your gaze slowly moves down and back up,

You feel only love and respect and acceptance for your body.

In that moment you realize how magnificent and beautiful your body is.

For all that it does and all that it is,

It is a gift from nature,

Unique and beautiful.

You are filled with these feelings of love and respect and acceptance and you thank your body for being your body,

Uniquely and beautifully yours.

Filled with gratitude you slowly walk back to the pool and the waterfall behind you.

You wade through the water once more,

Grateful for the relaxation and energy it gives your body.

As you reach the other side of the pond,

You are grateful for this amazing sensation as you walk out of the water,

A gift from nature.

You then slowly start getting dressed.

You walk back down the path you came from,

Feeling the pine needles beneath your feet while you gently step over the notched roots of the trees.

Your hands gently brush the trunks of the trees you're walking past and you thank each tree for being unique and beautiful and for standing so tall.

With each step you're getting closer and closer to the edge of the forest until you find yourself back in your room.

Become aware of the sounds around you,

Wiggle your toes and fingers,

Slowly open your eyes and regain focus.

Take a deep breath in and out and know that you've sent love and gratitude to your beautiful body.

Reviews

That was so beautiful I will be returning to this🙏🏻