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Practices week 1 

Mirror Soul Gazing Meditation 3 Minutes (10 minutes in total)

What you need: Mirror, quite space alone, your beautiful self. 

When: This is a “easy”,  quick and beautiful practice but it can be quite emotional as well as we are not used to gaze into our own soul and fully allow ourselves to be seen by ourselves. So I don’t recommend that you do this straight after you come home from work or after you just finished an intense phone call with someone. I recommend first thing in the morning, after you have had a shower and spent some time with yourself and been touching yourself, at night when you are relaxed or at any time when you feel you can give yourself the loving presence you deserve for 3 minutes. (If your mind is super busy feel free to put on a song and move, dance or shake for a few minutes before to bring yourself into your body)

Why: It can boost self kindness, self compassion, self love, strengthen yourself and allow yourself to feel seen and held by yourself. It can be quite an intimate experience and a beautiful way to allow yourself to come back to you. You might feel nothing or you might feel that emotions arise in you. Remember to allow your emotions, celebrate them and embrace them. Allow whatever you are experiencing and approach it with curiosity. This practice can help you learn more about yourself and your inner thoughts. You might be aware of what you are saying, feeling or thinking about yourself or how you see yourself. Your mirror won’t let you lie so emotions that you might have pushed down can arise. Celebrate that as you are peeling a layer of stuck energy in your body. 

How: 

Find a quiet space.

Get comfortable on a chair or on the floor. 

Set your timer 5 minutes 

Close your eyes and take a few deep breaths for a minute. (Inhale slowly, hold for a second, exhale slowly and let out a sound)

Breathe normally, notice if there is any tension in your body and allow those body parts to relax and relax your whole body as much as you can for a minute. 

Open your eyes and look into the mirror. Soul gaze with yourself until the timer goes off and if your mind starts to wander away from yourself focus on your breath. 

Allow whatever you are feeling to come up. Allow yourself to be seen. 

Look into your soul with loving kindness, curiosity, compassion, love. Soften! 

Look at yourself and “say” I love you with your eyes. Soften your face. 

What is the message in your eyes? What is the message from your soul at this moment? What is she longing for? 

If you are starting to focus on your flaws, things you don’t like about yourself or have a critical monkey mind going off. Focusing on one thing at the time, look yourself into the eyes, take a deep breath and visualize yourself dissolving that dislike with every breath and move that limiting belief out of your body. 

You might cry, crying is beautiful. It’s a sign of safety, a sign of feeling, a sign of being alive. Allow your tears to fall, don’t wipe them off your face. There is a healing and releasing effect from allowing your tears to flow down your face without being breaked. 

You might feel nothing, hear nothing or see nothing. 

It might be easy peasy or uncomfortable. 

Notice and reflect afterwards for a few minutes, journal if you want: How was this practice for you? What did you feel? Why was it uncomfortable? Did you notice any change in your physical body along the way? (Relaxed more, tensed more, could you see your emotions leaving your physical body?) Share with your own words what you are feeling. 

Celebrate yourself for doing this practice! Yay! Ask yourself and your body what do I need now after the practice? Tea? Journaling? Dance? Walk? Hug? (You can hug yourself too) Gym? Self pleasure? Dinner? Call a friend and share about your experience or feel free to share in the facebook group. I would love to hear what came up for you. 

You might want to come back and do this practice a few times and you might feel that you need more time next time to really drop into the practice and your body. 

I know many people do this for 10 minutes daily as a self love practice and mindfulness practice daily so if this was a beautiful experience for you feel free to do it as often as your body is callin for it.

Remember:

Everyone makes mistakes. 

Everyone has flaws. 

You are perfect.

Your body is perfect.

You are enough.

You are loved.

You are here to be you, exactly as you are.

Be kind to yourself.

Be gentle to yourself. 

Love yourself. 

Full Body, Body Image Mirror Scan (20 minutes)

What you need: Full Body mirror, alone time, your beautiful self. 

When: Whenever (This might take more than 20 minutes so allow yourself the time it requires)

Why: To become aware of the body parts you are struggling with so you can love them a little bit extra and reframe the way you think, feel and talk about them and start to appreciate yourself and your body as whole. Awareness is the key!

How: 

Grab a pen and a notebook or a paper. 

Get naked in front of a full body mirror. (If this is not possible for you to stay in your underwear) I highly recommend that you do this practice naked to move yourself forward towards feeling comfortable and confident in your own skin. 

Have a first good look at yourself and admire yourself. Give yourself some compliments, what can you see and feel that you love? What are your favourite parts? What makes you unique? 

Start scanning your body from the top to your toes. One body part at the time. Start with your hair, head, eyes, face, nose…. All the main body parts and include other things like skin, marks, stretch marks etc. Every body part you struggle with, dislike or hate I want you to write down in your notebook or on the paper. As you are scanning your body I want you to also look and see or if you are feeling that you are carrying tension anywhere in your body. Sometimes we can’t remember experiences but our body carries trauma in certain body parts. 

Sit down and reframe what you think and feel about the body parts that you are struggling with. 

Write 3 things you are grateful for about each and every body part. If you can’t come up with 3 things about every body part, come back to this practice later or another day when you do know. If you still can’t find 3 things please reach out in the group or to me and I can guide you. 

Reflect about why you don’t like those body parts. See if you can remember an experience or memory when someone said something or when you saw something that changed the way you think and feel about yourself. 

Ask yourself if you really need to hold onto those limiting beliefs? Are they true? Are they yours? 

Start loving those body parts you have been struggling with a little bit more. 

Touch them extra in your morning practice. 

Scrub them with love in the shower. 

Let your part/lover/next partner love them a little bit extra. 

Give them some love every time you walk past a mirror.

Remind yourself about the things you are grateful for. 

Remind yourself that you are unique. 

Celebrate yourself for doing this practice! One step forward towards feeling more comfortable and learning to love yourself, all parts of you. I am proud of you. 

Feel free to share about your experience in the facebook group if you want to.