Hello,
My name is Leah and in this session we are going to practice a guided body scan for self-acceptance and gratitude.
Get in a comfortable position in your seat.
Sit upright with your feet flat on the floor.
Take a deep breath in and out.
Breathe in lots of love and breathe out lots of love.
Become very aware of where you are right now.
In your body,
Your home,
Where you deserve to feel safe,
Supported and loved.
First notice your toes and feet.
Breathe in love for your feet and breathe out any discomfort or tension.
Be aware of any sensations you may have here and bring to mind all the wonderful things that your feet do for you.
Help you balance,
Walk,
Run,
Jump and stand.
Find a new appreciation for your feet and all they do.
Now bring your attention to your calves and knees.
Such vital parts of our body necessary for moving,
Standing and jumping.
See all the imperfections there,
Possibly the scars or bumps and recognize that they are all there due to a thing called life.
Feel the sensations here and breathe into any discomfort.
Redirect your attention now to your thighs.
Breathe in love for your thighs and breathe out any resistance.
Think about all the wonderful things your thighs do for you,
Helping you move and supporting you.
Now try focusing your attention on the aspects of your thighs that don't get enough love.
See if you can dig up some appreciation for these things as well.
After all,
All these aspects are there because we are human.
Next bring your awareness to your butt.
Feel your butt being supported on your chair.
What sensations are there?
What are all the things your butt helps you do?
Supporting you,
Allowing you to sit,
Stand and run.
Now focus on the parts of your butt you want to change or don't appreciate often.
Bring some acceptance here as you think about why your butt deserves this appreciation.
Now navigate to your stomach.
Feel your breath,
Feel your abdomen as you breathe in and out.
Think about why you appreciate your stomach and why you should thank your stomach.
What about for housing all of those vital organs or for being essential to movement?
Your stomach is always there for you,
So take some time to be there for it.
Think about how uniquely wonderful your stomach is,
Flaws and all.
Now think of your chest.
Feel your lungs fill up with air on your in-breath and then deflate on your out-breath.
Show some compassion for your chest as after all it houses your heart.
Focus your attention now on the things you don't appreciate enough on your chest.
Tap into some kindness here as they are a part of what makes you,
You.
Redirect your awareness to your back and neck now.
Breathe in love and openness to these areas and breathe out any stress or tension that you sense.
Understand just how much stress your back and neck take on and then show them some appreciation.
They constantly support us and therefore deserve some love no matter what they look like.
Next,
Focus on your arms and hands.
Feel any sensations in these areas,
Any feelings of tension or even relaxation.
See if you can find some gratitude for your arms,
Inherently strong and powerful no matter how much muscle you have.
Also appreciate your hands for their ability to convey meaning and emotion.
Finally,
Direct your attention to your head and face.
Feel the cool air enter your nostrils as you breathe in and the warm air leaving as you breathe out.
Repeat all the parts of your head,
Your eyes,
Nose,
Mouth and ears.
Show even the parts you might not particularly like some love.
Now come back to your body as a whole.
Know that it's okay to want to change things about our bodies but at the end of the day it's best to give your body love and appreciation for all that it does.
Take some final deep breaths full of acceptance in and out and make the intention to show your body some love at least once every day and then slowly open your eyes.
