Hello and welcome to this mindfulness meditation based upon body image.
So we're going to begin by taking a comfortable seated position either on the floor or in a chair with your legs crossed or your feet firmly on the floor and you're going to take in a deep breath through your nose.
Hold it for a second and slowly release it.
You can repeat that a couple of times and on your next exhalation gently allow your eyes to close.
And now as you let your breathing return to its normal rate we're going to start bringing your attention to your body.
Begin by noticing any sensations that you feel in your feet.
Perhaps you can feel the sensation of your socks.
Perhaps you can feel the pressure of your shoes or just the pressure of the ground.
And now bring your attention to your legs.
Notice the weight of your body on your legs.
Perhaps the temperature of your skin.
Any other sensations you may be feeling.
You're going to slowly move your attention up past your hips to your stomach to your chest and your back,
Paying attention to your breathing the whole time.
Feel the rise and fall of your stomach with each inhalation and exhalation.
Notice the way your chest and back expand and contract with each breath.
And now move your attention to your arms and your hands.
Notice any sensations that you have in your fingers,
The backs of your hands or your palms.
Maybe you can feel the weight of your arms on your lap or the pressure of your hands against your legs.
And now moving your attention to your face.
Notice any sensations you feel around your eyes,
Around your nose,
Around your mouth or your jaw.
Notice any sensations you feel in your throat.
And as you sit here,
Paying attention to your body and to your breath,
Take a moment to reflect on the incredible things that your body can do.
Your body can move,
Can breathe,
Can feel,
Can experience the world around you.
Your body is unique.
In fact,
Your body is the most magnificent tool you will ever own.
Sometimes,
However,
We get a distorted view of our body.
This is particularly heightened in teenage years when our awareness of ourselves and where we fit in with our peers and society is at the forefront of our minds.
So while you sit here quietly reflecting on what your body can do and how it feels,
And you focus on your breathing,
Just allow these ideas to sink into your consciousness.
That regular exercise,
Healthy eating and a good sleep routine can help you feel better both physically and mentally.
And a healthy physical body and a mental state of mind will help you to develop a positive body image.
Remember also that it is more helpful for you to focus on your strengths and your abilities than your outward appearance.
Developing a genuine sense of pride and self-esteem on the things we can do and our accomplishments is a very healthy mindset.
Remember also that your self-talk is incredibly important.
Try to be aware of negative thoughts about yourself and try to replace them with positive affirmations.
You might say to yourself,
My body is a fantastic tool.
My body can run,
My body can swim.
Remind yourself of just how versatile and wonderful it is.
It's important also that you're a critical consumer of media.
You're aware of the unrealistic beauty standards often reflected in movies and on social media,
And that you can look for more inclusive images and representations of beauty.
It's also important to remember that you are not alone,
And that your parents,
Your teachers,
Your counsellors,
Or any trusted adult in your life is someone you can share your thinking with as you develop a positive sense of your body.
And with that,
Another deep breath in,
And as you exhale you can gently open your eyes.
Have a peaceful day.
