Thank you,
My dear friends,
For joining me in this powerful meditation to take our power back and love our body,
Choosing to love this body despite chronic pain or disease,
Injury or illness,
Affirming that you are not broken.
This is temporary and together we can get through it.
For anyone who has experienced a life-changing disease,
Surgery or accident,
It's not uncommon at some point to be angry at your body.
Criticism,
Judgment,
Frustration and contempt seem to be totally normal emotions.
All of the why-me's rising to the surface,
Maybe even loathing towards other people's bodies.
I hear you.
I understand firsthand how that feels.
And while we are supposed to feel all of the emotions,
We are not supposed to get stuck in them.
I have done that,
Slipping into anxiety,
Depression,
Lethargy.
In tonight's meditation,
We will work together to love this body once more.
We will begin by simply noticing sensations within,
Without judgment.
Then we start to practice acceptance towards this body,
Just as it is now.
Not putting acceptance off until this body heals or feels better or does what we want it to do.
Instead,
Right now,
In this moment,
Accepting this body.
Releasing self-hatred,
Self-judgment and pride.
And seeing our body with the balanced mind of equanimity.
Then we will retreat into a quiet cave of acceptance and love.
A cozy nook away from the external noise.
Fostering wakeful dreaming as we dive into a pool of inward reflection.
Cultivating approval.
Welcoming self-acceptance and mentally write a thank you letter to your body.
Then the sound of my voice will drift away,
Leaving you to write your letter,
With the soothing music in the background.
After that,
You can choose to return to your day,
Or simply drift off into healing deep sleep.
Take a moment to shift and move,
Finding a comfortable position for your body.
Allowing the breath to flow in and out of your nose with ease.
Slow,
Deep breaths that fill you up and empty you out completely.
Finding a comfortable,
Gentle rhythm that invites the coming relaxation into your mind and body.
I invite you to settle fully into the comfort of your bed,
Or chair,
Or wherever you find yourself pausing your day.
Begin to cultivate loving-kindness towards all beings.
Remember that your intention in meditating today is to overcome self-judgment and coveting or loathing towards the bodies of others.
Together,
We will take a journey of sensation throughout the body,
Awakening a sense of curiosity about how each part feels.
Remember that you are in control.
I am here simply as your guide to uncovering the truth residing within you.
If we come upon a part of your body that is in pain,
Please feel free to deepen your breath and shift your attention to a part of your body that is free from pain.
Rejoining us when you feel ready.
You cannot do this wrong.
5.
Simple awareness without judgment for what you discover within.
Beginning by tapping into the earth element in our body.
The earth element signifies stability,
Practicality,
And nurturing.
Allowing ourselves to feel grounded and supported.
6.
As we explore the parts of this body that are always changing.
Impermanence is a part of life.
Everything is constantly changing.
7.
When we resist change,
It leads to our suffering.
But when we accept change,
It leads to wisdom and ease.
8.
Feel the hairs on your head constantly growing.
9.
As we age,
It changes in texture and color.
It is impermanent.
10.
Gray hair is the gift of a long life denied to many.
Each gray hair is a symbol of wisdom,
Lessons learned,
And challenges overcome.
Rising and refining.
Now feel the hairs on your body,
Also ever-changing,
Growing,
Maturing,
Falling out,
Being replaced.
The natural cycle.
Feel your nails.
They may splinter and break,
And yet they keep right on growing.
Noticing changes in teeth,
Skin,
Maybe thinning,
Wrinkling,
Growing soft,
And softening.
Noticing how easy it is to judge these parts.
Observing what the little voice in your head says daily.
Instead of judging all of these changes,
Can we fully embrace change as a normal part of our life?
Feeling the structure and density of the bones.
Inviting all bones to grow heavy.
Feeling the solid strength of the muscles,
Bringing movement to those bones.
Giving all muscles permission to release their tension.
Nothing to hold in this moment.
No effort required.
As we allow all muscles to soften and melt.
Allow this relaxation to sink deep into your bones.
Notice even the marrow going soft and pliant.
Welcoming bone-deep heaviness.
Observe the slow and steady beat of your heart.
Always working.
Sturdy.
Stable.
Reliable.
The kidneys and liver forever filtering.
Releasing toxins from the body.
Allow them to slow down as you purify your thoughts about this body.
The diaphragm.
The engine behind your breath.
Exhaling,
The stomach flattens.
A release of tension.
A sinking feeling as the lungs empty.
Inhaling a feeling of filling up.
A lightness.
Expanding.
Buoyant and free.
Inhaling through the nose,
Belly rises.
Exhaling through the mouth,
Belly falls.
Now gently close the mouth and begin to breathe in and out of your nose only.
As you shine the spotlight of your awareness to the stomach.
Digesting all of life.
Our intuition.
The gut feeling.
Our second brain.
Invite it to rest now.
The stomach is the primary site for absorbing and storing emotions.
Like anxiety.
Fear and worry.
Often reacting to stress and trauma.
Begin to use your breath like a cleansing tool.
Breathe out all worry.
Breathe out all fear.
Let go of anxiety and overwhelm.
And feel how the stomach responds to this release.
Then move down to the small intestines.
Where we absorb all of life's nutrients.
And release what no longer serves you.
The small intestines symbolize clarity.
Discernment.
The ability to separate the pure from the impure.
Let them rest now.
No need to sort information right now.
No need to distinguish truth from lies.
From illusion.
There is only one truth here.
As we invite the body to respond to our loving kindness.
Our deep gratitude.
Feeling so very grateful to this body for all of its work.
So much happening deep within.
That it's easy to take it for granted.
But in this moment,
We are filling each and every part of our body with gratitude.
For all of its effort.
Travel down to the large intestine now.
Our place of letting go.
Purification.
The large intestine is the pathway for removing waste.
Both physical and emotional residues like grief and pain.
Grudges.
Here is where we find discernment.
And healthy boundaries.
As we distinguish what is necessary for our growth.
And what should be eliminated to help us maintain our healthy boundaries.
By removing waste,
We prevent spiritual and emotional stagnation.
And finally,
The brain.
Dependable.
Methodical mind.
Prioritizing logic.
Routine.
And caretaking.
Sometimes struggling with excessive worry.
And mental rigidity.
Always seeking security.
And consistency.
And structure.
Let go of circular thinking now.
Let go of rumination.
Soften all insecurities.
Let go of stubbornness.
As you become soft and malleable.
Willing to flow with the changes in life.
Letting go of all attachment to how things should go.
And instead be open to new adventures.
Following the twists and turns of life.
With curiosity.
Now together,
Let's flow into the water element within our body.
Representing fluidity.
Cohesion.
And nourishment.
The water element governs circulation,
Lubrication,
And emotional depth.
Feeling all the fluids in your body.
Flowing with ease.
No restrictions or blockages.
The blood and lymph circulating.
Bringing vitality.
And vibrancy.
To each and every part of you.
Steadiness in the face of challenges.
Adaptability.
Washing away what no longer serves you.
Purifying feminine energy.
Feel the lubrication of your eyes.
Your joints.
Your mouth.
Noticing saliva in your communication center.
What words do you use about your body?
Are they clean and positive?
Or judgmental and negative?
Bringing awareness to how you communicate about your body.
All parts of this body are impermanent.
Subject to growth.
Change.
Decay and disease.
Allow yourself to become adaptable to all change.
Flexible as you adjust to life's ebbs and flows.
Discovering wisdom and depth.
In the calm mental state of acceptance.
Embracing the quiet.
Moving deeper and deeper within.
Feel the restorative energy.
Allow this brief pause in your day to be like winter.
A short hibernation from the world of thinking.
As we withdraw into a quiet,
Focused space.
Where you are free to nurture your creativity.
Imagine a cozy den.
With whatever details bring you comfort and ease.
Your very own personalized inner sanctuary.
Imagining warm lighting.
Rich textures.
A serene escape.
Perhaps you see inspirational sayings all around you.
There is nothing more you need to do.
Simply immerse yourself in the unrestrained creative spree.
As you imagine every detail of your cozy den.
Once your scene is set,
Come back to appreciation towards this body.
Deep gratitude for all of its effort.
Day after day.
A work we once took for granted.
Now realizing each breath is a gift.
Every step is a blessing.
Each day we open our eyes to a new opportunity to start fresh.
A whole new perspective.
A whole new attitude.
And a whole new beginning.
When our health is challenged.
When our mobility is hindered.
It is so easy to slip into frustration,
Anger,
And jealousy.
Please release yourself from the grips of that energy.
Any last drops of those emotions still holding on,
Still gripping.
Let them go.
Choosing in this moment thoughts that feel better.
If it is true that what we focus on expands.
Then why would we continue to focus on our pain and suffering?
Instead,
Shift your attention to a part that feels good.
A part that you are so grateful for.
Allowing your blessings to multiply instead of your challenges.
Now mentally write a thank you letter to your body.
Describe parts you are grateful for.
Be specific.
Why are you grateful?
Invite gratitude to flow out of you effortless and heartfelt.
I will leave you now to mentally write your letter.
The music will continue softly in the background.
And you can feel free to drift off into healing rest.
Or simply rejoin your day whenever you feel complete.
The choice is yours.
I wish you well,
My friends.
