For your practice today find a position for your body that is comfortable to rest in.
You may be seated or laying down.
Your practice is of mindful body acceptance today.
Many of us can be so critical of our bodies we don't even notice ourself doing it.
We see ourself naked and scoff at our belly or thighs or skin.
We think I wish I looked different.
I wish I was a different size.
We look at our face in the mirror and focus on our imperfections,
Our wrinkles,
The features we think shouldn't be there.
It becomes so ingrained in our habits and our self-talk that it comes as naturally to us as breathing.
Critiquing our body can become part of our daily,
Sometimes hourly dialogue within.
And from the outside we are reminded of our supposed imperfections all the time.
On movie screens,
On social media,
In advertisements featuring airbrushed models.
We often forget that bodies are not made to be perfect and that even the idea of perfectionism is a construct.
Most of all we forget that our body is a living,
Breathing system that supports us in being alive.
We can consciously change this habit and when we do we begin to see and feel that these thought patterns were not necessary and certainly not helpful to our happiness.
Even if we do want to be healthier or slim down,
It has been scientifically proven that these negative thoughts to our self does not affect long lasting change.
If possible,
Do this meditation in something that you feel really comfortable and good wearing where you can feel at ease.
Feel grounded whether you're laying down on the ground or your bed or you're grounding your feet on the ground.
Close your eyes.
Take in the sounds around you.
Notice how it feels to be resting comfortably and to be doing something loving and kind for yourself.
Feel the sensation of the ground beneath you and any clothes you're wearing.
Notice the feeling of air against your skin.
Notice what it feels like to just be here right now resting your body and your mind.
When you're ready,
Open your eyes,
Look at your feet,
What comes to mind?
Is there a judgment or nothing to fix here right now?
Just notice how you're speaking to yourself about your feet.
Open your gaze slowly up to your calves,
Your knees,
Your thighs.
Notice the thoughts.
Do they zone in on imperfections?
Do they write off any of your physical traits as being too much or not enough?
Notice these thoughts and then put them aside for now.
Move throughout the rest of your body.
You'll notice some areas bring up stronger thoughts and feelings than others.
Let your gaze rest on your pelvis,
Your stomach,
Your chest,
Your arms,
Your hands.
What comes to mind?
How do you speak to these parts of your body?
As you look at your body,
Do you notice any memories arising or any regrets about your health or ways you've lived your life,
Diets you didn't follow?
It might be helpful to say any of these out loud to let them release,
Let them go.
Notice how you feel as you speak.
Where does your body hold these emotions?
How does it feel?
Fluttering,
Tightening.
Often this kind of noticing will bring up feelings of discomfort or unpleasant sensations.
Just allow it to be there for a few moments without fighting it.
It's a normal,
Natural part of this process.
Now imagine a loving presence.
It can be a human or an animal or a spiritual presence.
For some people,
A trusted family member or friend evokes this kind of love.
For others,
It may be a pet.
It may be someone who's living or someone who's passed on.
You may choose a spiritual guide or you can simply imagine warm sunlight shining on you.
Go with whatever feels the most love and kindness to you.
If you have a hard time conjuring up a loving presence,
Imagine what it may feel like to be loved unconditionally in a way that you'd want to be.
Feel this within your body as well.
Now place your hands gently on the part of your body you had the most criticism for.
Imagine that loving presence moving through you,
Through your arms and your hands and into that part of your body.
Allow it to be filled with acceptance,
Warmth,
Kindness.
Experience this for a few moments.
Allow any other emotions that may be present to be there as well.
If there's anxiety,
Fear,
Anger,
Resistance,
Every emotion is valid.
Allow it to be there.
Now think about some of the good things that this part of your body has done for you.
How has it supported you?
Has it digested your food or helped you exercise,
Held you up during your day,
Kept you healthy?
What might this body part most need to hear from you right now?
It might be thank you or I appreciate you.
It might be I love you,
I'm here for you,
I'm sorry,
I accept you just as you are.
Choose which phrase best fits with you and that part of your body and repeat it a few times in your mind while allowing the love to flow in.
And then feel this love flow into any other body parts that might need it.
Imagine what it would feel like to give love to your whole body.
What would it feel like to think of yourself as beautiful?
To know that you are doing your best and your body is doing its best.
To give yourself gratitude.
To love yourself as perfectly imperfect.
Notice the sensations that arise within you.
Notice what it feels like to allow yourself to take up space,
To accept your body just as it is in this moment,
To offer yourself love.
Just rest in this feeling of self-love for a moment here.
When you are ready,
Just gently come back to feeling yourself in the space you're within.
Feel your body resting here.
Gently start to awaken.
You can wiggle your fingers and your toes.
Coming back into your day with this beautiful sense of self-love and body acceptance to flow through the rest of your day.
You can open your eyes and arrive back.
