Positive Affirmations and the Body Scan

When you look in the mirror, do you love what you see?

Hopefully you said yes, but the reality is that many of us struggle with body acceptance. Whether it be from main stream media, Instagram expectations and other external or internal factors, it can be difficult to look at ourselves without a tiny little voice in our heads pointing something out.

Well, let's counter that!

With this activity, we are going to look at our body, check in without judgment and become a detective in a way by bringing open and gently curiosity as we take a few moments and tune in to our body.

Find a comfortable position. If you are comfortable to do so, you can close your eyes. As your eyes close, take a few moments to breathe. A few in and out breaths to help center and ground yourself. Once you feel at peace, bring your awareness to where your body is touching your seat. If you are lying down, feel the weight of your body pressing into the surface below you. Make gentle note of each point of contact. Adjust your position until you feel relaxed and comfortable.

Take a nice deep breath through your nose fill your lungs with air. As you slowly exhale, imagine each and every muscle slowly releasing any built up tension and stress. If you feel like you need another breath, go ahead and take another gentle, deep breath - as many as you need until you feel a softness in your body.

Slowly bring your awareness to your face. Are you frowning in concentration? Tensing your lips? Maybe you're tightening the back of your head as you breathe? If you are, that's completely fine! We all do it, but congratulations for noticing. Mentally note these subtle tensions without trying to fix it or changing your position. Imagine a soft golden light filled with positive energy. Think to yourself, "I am worthy” as you direct the light towards any areas of discomfort.

Now bring your attention down towards your upper body – your chest, your upper back and arms. With open curiosity and patience, gently investigate and see if there are any areas of discomfort, tension or tightness. Sit with the discomfort without judgment and observe. Are there changes? Are you feelings pleasant? Unpleasant? Now imagine the same golden light in your mind’s eye, filled with positive energy and gently energizing your body with the positive affirmation “I am wonderful just as I am.”

Bring that soft awareness down to your stomach and gently place both hands over your belly button. Many of us hold emotions like anxiety and restlessness here. Feel the warmth of your hands on your belly. Check in with your emotions. What is coming to mind? Are there negative thoughts? Positive thoughts? Take a few moments to observe without judgment and just be with the feeling. Let them come and go as you watch like a spectator in a sports stadium. Imagine your golden light emanating from your hands down to your tummy and filling yourself with a glow that pairs itself with the acceptance of yourself as a whole. Nothing needs to be changed. Everything is as it should be. You are beautiful as you are, in your own skin.

Positive Affirmation: I am loved. I appreciate myself just as I am. I am grateful.