Hi,
Lazy is here,
And today I'd like to invite you to explore your relationship with your body,
To befriend the body,
Especially maybe some areas which we aren't always happy with.
We all sometimes feel not enough.
We are often pressured by beauty standards or fashion trends.
However,
These standards are very subjective and can change depending on the country,
Time and social environment.
It is important to remember that we can make a mindful choice in favor of ourselves,
Our well-being and health.
Let's start by taking a comfortable position.
It might be sitting down or lying on the floor or even standing against the wall.
Choose a comfortable position.
Maybe you'd like to stretch a little bit and gently let your body settle for the practice.
Gently close your eyes,
And if it is not comfortable,
Perhaps you can relax your gaze and lower it to the floor in front of you.
Ponds can be placed on the hips or your belly.
If you have chosen a lying or standing position,
Let your hands gently fall along your torso,
Palms up or down.
Perhaps you can feel your pose with some extra softness and dignity.
When you feel that you are ready,
Notice the surface under your body.
Notice the support of the surface.
Where is it now?
Perhaps it is the pelvis or the back,
Maybe your feet or hands.
Remember that there are no right or wrong sensations.
We simply notice what is in our experience here and now,
With interest and non-judgmentally.
Notice the quality of this support.
If it's soft or firm,
Warm or cold,
Or maybe there are no temperature characteristics at all.
Pay attention how much weight you give to the surface under your body.
And observe that while our body touches the surface,
The surface touches our body.
It supports us.
Our body does not fall anywhere and can peacefully rest here and now.
Now I invite you to gently shift your attention to the sensation of the breath in the body.
Notice how an inhalation occurs naturally and then an exhalation comes.
We do not need to control or change our breathing in any way.
We simply observe how we breathe,
How a wave on an inhalation rolls over like an ocean wave and leaves being replaced by a new inhalation and the next exhalation.
Remember if during the practice you have any bodily or emotional discomfort,
You can always bring your attention back to the sensations of the support under you or the rhythm of your breath.
They are our faithful allies.
Our breathing is always with us and we are never left without any support under our feet.
Notice if there are any sensations of your breathing in the abdomen.
Maybe yes,
Maybe no.
Can you feel your breathing in the chest?
Or maybe you can feel it in your back.
As if someone's warm,
Soft palm is rubbing your back.
Just let your attention notice where the breath is most clearly present now.
Now bring your attention to the whole body.
How does it feel?
Is it light or heavy?
Is it relaxed or tense?
Does it feel as a whole or in parts?
Remember that there are no sensations which you need to create.
We simply mark what is already here.
Now notice whether there are any thoughts or emotions in your experience.
They may or may not be.
We can notice them like clouds in the sky of our attention.
If suddenly you find yourself lost in your thoughts,
Plans,
Memories,
Then you can kindly notice this and let them go.
If it feels okay,
You can make a tiny mental note telling them not now,
Later.
With some curiosity,
Notice what's it like to allow yourself to be here and now.
There is no need to do anything,
To be anybody.
There is no need to deal with anything.
We are here in the middle of our life breathing.
And this is already enough to be in this moment.
And when you feel ready,
Gently ask yourself,
Is there anything I don't quite like about my body?
Maybe there is something I would like to change or even get rid of?
Be gentle and don't choose something really extreme.
In the scale 1 to 10,
Where 10 is really painful,
Choose 4 or 5.
Slowly notice this part of your body,
Any sensations,
Temperature,
Maybe your thoughts about it,
Judgments,
Emotions.
Make a mental note on how it is now and how you are now.
Okay,
Now slowly bring your attention to the heartbeat in the body,
The pulse,
The life itself.
Our heart works every minute keeping us alive.
Our internal organs every minute process food and various chemical elements so that our life can go on.
Our skin protects us from external damage and germs.
Our lungs support our being with every inhalation and exhalation.
They do not care how tall we are,
How much we weight,
What size we are.
Our body accepts us as we are.
This complex mechanism functions to support life within us.
So maybe we can let ourselves to be grateful to this miracle of nature,
The miracle of life.
And when you are ready,
Bring your attention back to that part of your body you are not really happy with.
And gently,
Slowly try softening in that area which may not be perfect in your opinion,
Not the best,
Not maybe beautiful.
Allow yourself to soften a little around this area,
One percent softer,
Slightly,
Gently.
Bring quite kindness into this area and your breathing.
Gentle,
Soft inhales and slow gentle exhales.
As if you are hugging the loved one with your attention,
With kindness and openness,
Observe from the outside this part of your body which you are not happy with.
And perhaps you can come a little bit closer to it.
Let it be with you for a second or two.
Maybe you can let it be as it is,
Without judgment,
Without comparisons,
Only observing it softly and breathing.
Let's make the next inhalation a little deeper and exhale slowly.
If there is any tension or unpleasant sensations in the body,
With the next slow exhalation,
Try to release them into the surface under your body,
Into the floor,
The crown or the wall.
And let's take three more deep,
Gentle breaths in and slow breaths out.
Before we finish the practice,
I am inviting you to notice if that feeling of softness support being present as it is,
Remains somewhere in the body.
Maybe it does or maybe it does not.
Remember that all your experience is enough.
You are enough.
And let's take another deep breath in and a slow breath out.
There is no rush.
Just become aware of the boundaries of your body,
Any sensations on the skin.
Start noticing the space around you.
Press some sounds nearby,
Sounds in the distance.
And when you feel that you are ready,
Slowly open your eyes and become aware of the space where you are,
The light,
Colors,
Your body in this space,
Your breath in the body.
When you are ready,
Gently add any movements which you feel comfortable with,
Maybe stretching.
And here our practice is over.
And I'd like to thank you for finding this time to practice with me and to look after yourself.
Remember that any moment you don't feel enough or you are not simply satisfied with your body,
You can always find the support under your feet,
In your breath and in some practice.
Every second of our life,
We have everything to be enough.
And here I wish you a good day.
