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Practices week 2

Forgiveness letter to your own body (30 minutes )

What you need: Pen, papers/journal and a quiet space.

When: Schedule time for this practice and set aside more than 30 minutes if you can. It might not take that long but you want some time before to drop into your heart and you don’t want to rush out straight afterwards.

Why: By being more forgiving in life towards yourself you can create miracles and learn to love and accept yourself as whole. A forgiveness letter is a powerful way to remove emotional burden and it can improve both your physical and mental health. Forgiveness in general has many benefits like: strengthened immune system, lower cortisol, reduced pain, better sleep, improvements with anxiety, depression and self esteem. Writing a forgiveness letter to your body can be really healing and help you forgive yourself and let go of things from the past. It can also help you keep yourself accountable in how you choose to treat, love and respect your body in the future. Write to experience freedom, to release tension in your body, to experience self love, to let go of the past, feel more inner peace or improved body image. This is your practice.

How:

Find a quiet space.

Bring a pen and a few papers or your journal. (Highly recommend to do this with pen and paper)

Get out of your head and into your body. Move/dance for 5-10 minutes, meditate or practice some deep breathing. Touch your body, touch your heart and allow yourself to sink into your body and let go of your day. (Maybe the morning would be the best time for you if your head is full after a long working day?)

Get comfortable where you are sitting. Set the space with a candle or something that signals that this is a self care practice.

Turn your phone on silence and tell the people in your house that you are going to XYZ (Watch a lecture online, meditate, write an important letter and need some time undisturbed)

Sit down, put a hand on your heart for a little bit and start writing when you feel ready.

This is your letter and you write this exactly as you want. There is no right or wrong way to write, what to write, what to not write or how long it should be.

My invitation is:

Start with Dear Body/ To my beautiful body/…..

Write as if you are writing to a friend with love and compassion.

Write from “I” I am sorry, I understand now, I will, I promise…

Take your time and really let out everything that you have been holding onto.

Don’t write to justify bad behaviour or shame yourself.

Write from your heart, from love, self compassion and your honest self.

Truly forgive yourself for what you have said, done or haven’t done. For what you didn’t have the strength, courage, information, or education in the past to do/treat/honour your body that you will try to do from this day and forward.

Remember no one will ever see this letter so don’t worry about grammar, making it correct or anything. Write unfiltered, raw, authentic and real.

Example

(This is just an example in dot form and I’m sure you all can find a few that will inspire the start to your letter. Please write it more as a letter and not just make a list of things like down under. This is just an example to get you started)

Dear Body,

I am so sorry that I haven’t given you the love, respect and care that you truly deserve.

I am sorry for all the things I have said to you and how I neglected your needs when you were screaming for rest/food/love/a break.

I’m sorry that I called you fat/skinny/ulgy.

I’m sorry that I let others peoples opinion become my reality and that I have hated you.

I’m sorry that I haven’t nurtured you in the way you deserve because it was more important to look good or to fit in.

I’m sorry that I have abused you with not enough sleep, alcohol, food, excess exercise, long nights of study/work.

I’m sorry I didn’t have the courage to say/scream stop when I wanted them to stop.

I’m sorry I didn’t have the strength to speak up at work when they spoke over you.

I’m sorry that I wasn’t strong enough to reach out for help when you needed help.

I’m sorry that I haven’t seen how beautiful you are and have compared you to others in the past.

I am sorry for pushing you and having unrealistic goals or ideals.

I’m sorry that I have abandoned my pussy and that I have shamed her and said mean things to her.

I’m sorry that I haven’t given you the touch and pleasure you deserve or hugged you when you really needed to be held.

I’m sorry that I’ve promised you change so many times but couldn’t stick to the commitment.

I’m sorry that I have been selfish and didn’t listen to you or your needs and that my ego took over sometimes.

I understand that you have been weak at times because you needed rest.

I understand that you have been tired and absolutely exhausted at times. I’m sorry.

I understand that you have kept your heart closed because you are afraid to get hurt.

I am so proud of you for everything you have been through and for how strong you are today.

I’m proud of you for changing, growing and allowing me to love and accept you fully today.

I am proud of you for keeping your heart open even when you are hurting.

I am proud of you for giving to others even those moments you had nothing to give.

I love you, just as you are and you are enough.

I love you, my strong body and how you allow me to surf every morning and go to the gym.

I love you and how damn sexy you look in that black dress I just bought.

I love how your heart is beating strong in me every day and allow me to watch every sunrise. I love you, my beautiful body and how you can give me so much pleasure.

I love you because you allow me to hug the people I love, take me to places and write love notes.

From this moment and forward I will….

Embrace

Listen to you

Learning to understand

Honour you and your needs

Give you the rest you need

Touch you and give you the pleasure you are longing for

Not let other people’s opinions stop me from loving you.

Speak up and say NO.

Express when someone crosses a boundary.

Stay away from

I will try my best and please forgive me if I fail sometimes. I am only human and I will really try my best to give you the love you deserve. I’m sorry for what I have done in the past but I know better now and will treat you as your deserve to be treated.

I love you,

XXXXX

Allow whatever you are feeling to come up and out of you. Allow yourself and your body to be seen, heard and understood. Be honest. Release it and forgive yourself. You might be surprised by what might come when you start writing.

Move: I highly recommend that you put on a couple of songs and move after you have written the letter. Embody what you are feeling and have released. Let your body move as it wants to move. Maybe it feels really light and wants to move like a ballerina, maybe she wants to move really sensually, maybe she just wants to sway and be held, maybe she wants to jump and sing and rock n’ roll. Feel her and allow her to release all that tension and pain from the past. Allow it to leave your physical body.

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? Pet Cuddles?

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.

Pussy Empowerment Gazing (12 minutes )

What you need: Your beautiful self, a mirror/hand mirror and a quiet space.

When: Schedule time for this practice and set aside 10-15 minutes.

Why: Getting comfortable looking at your own pussy and used to your own pussy can help you with: Body confidence, self esteem, body image, self love, being more present during sex, intensify orgasm, experience orgasm, surrender in the bedroom, receiving more pleasure, feeling more pleasure, painful sex, speaking up in life and in the bedroom, happiness, stronger intuition…. And so much more. This is the key practice pretty much every sex coach/educator/proffesional give their female clients.

How:

Ask yourself when you want to do it and what you need first to feel safe. Maybe shower? Maybe first thing in the morning? Maybe after a dance?

Find a quiet, private space.

Set the space if you want. Lit a candle, music, incense.

Grab a journal and a pen as well if you feel for journaling afterwards.

Turn your phone on silent and tell the people you live with that you don’t want to be disturb. Feeling safe is the key in this practice.

Ask yourself what you need right now to be more comfortable or safe.

When you are ready set a timer to 10 minutes.

And gaze with your pussy/yoni/vulva until the alarm goes off.

Come back to a relaxing position and if you want you can put your clothes back on first and then sit for a minute with one hand on your heart and one over your womb/lower stomach/pussy.

My invention is

Start with just exploring her with your eyes. What do you notice?

Thank her for everything you are grateful for and love about her.

You can ask her for forgiveness, maybe for not giving her the attention and love she deserves.

Again come back to appreciation and gratitude. What are you thankful for?

Tell her that you love her, that she is beautiful, that she is perfect as she is and that you will listen to her more, that she is safe.

Notice what’s going on in your head and body.

What are you feeling/thinking?

Be gentle with yourself and remember that awareness is the first step to change and transformation.

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.