Meditation For BFRBs

This is a simple meditation for BFRBs (trichotillomania and dermatillomania) which includes a body scan and visualisation. It will help you relax, especially if and when urges arise. It is suitable for everyone.

Transcript

Hi, Dear one, And welcome to this meditation for BFRBs, Trichotillomania and skin picking. Start by finding a comfortable position. This might be sitting down on the floor or in a chair with your legs crossed or maybe lying down on the floor or on your bed. Maybe you want to grab a blanket if you get cold. Wherever you are, Make sure that you are in the most comfortable position possible so that you can stay in it long enough without fiddling or without having to switch position. Also make sure that you are comfortable enough so that you can let go of any resistance in the body, Of any tension, Anything that might signal your nervous system that you're not safe. You want to feel safe, You want to feel okay, To let go and let your barriers down. And as you find your position, Your place of ease and comfort, Just know that there is no judgment and there is no shame. There is only love and peace. And now start by bringing your attention to your breath, Intentionally breathing in from the nose and out of the nose. And now bring your attention to the top of your head and imagine a warm white light coming out from the top of your head, Making its way down to your hair, Your scalp, Your forehead, Your eyebrows, Your eyelashes, Your cheeks, Your inner cheeks, Your lips, Your neck, Your shoulders. This warm white light keeps moving downwards and closing you and surrounding you and warming every part of your body, Going down to your chest, Your stomach, Your lips, Your pelvis, Your sitting bones, Your thighs, Your knees, Your calves, Your shins, Your ankles and your feet. You're completely surrounded by this warm white light. And from your feet, The light travels back up your body to your shoulders, Moving down your upper arms, Your elbows, Your forearms, Your wrists and finally your hands. As this light touches your hands, It changes color to a deep, Calming violet and you feel the soothing warmth calming your hands, Relaxing each finger, Opening your hands towards the sky to receive this healing energy. This violet light is safe and it tells you that you don't need to put your hands to work to ease your mind. You are safe, You are loved and you are perfect as you are. And now move your hands and bring them on your chest, On the top of your heart, Feeling the warmth and the healing energy spreading from your hands to your heart, To your whole body. Your whole, You're safe, You are loved. And now in your own time, Start deepening the breath, Moving the breath down to your belly. You can start bringing some movement back into your body very gently. And when you are ready, You can slowly blink your eyes open back to receiving the reality around you. Once again, Bring your hands into prayer, Namaste. Thumb knuckles pressing into the middle of your chest where your heart chakra is. Thank yourself for the time that you took for you and for this energy. Keeping in mind that you can bring with you this magical and healing light anywhere you go. Relax your hands, You are whole, You are safe, You are loved. Thank you.

Reviews

I have trichotillomania, and this was my first time listening to this meditation. I love how precise and short it is so that I can do this and move on with my day. It is a great way to start my day!