Last week on Breathe In, Breathe Out we dove into the gigantic topic that is body acceptance and body love. This week we’re walking you through a guided meditation focused on sending love to every single little part of your body. Feel free to come back to this every time you need need a reminder that your body is absolutely perfect just the way it is.
Think meditation is hard? Do me a favor. Take a slow deep breath in and now breathe out. Congratulations! You just meditated. Hi, I’m Krystal Jakosky and this is Breathe In, Breathe Out, a weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.
Welcome back, I’m Krystal Jakosky with Breathe In, Breathe Out.
Last week, we had an amazing talk about just body positive and how these amazing physical manifestations of our energetic body is what gets us through life and how it just is amazing. And it is such a gift. And that my encouragement is for everyone to change their thought processes and their ideas around whether or not they’re good enough. And whether or not their body is good enough, because believe it or not, this body is how you move. And if you didn’t have it, where would it be?
So this week we’re going to do a meditation and this meditation is just an opportunity to love yourself and love your body. You can do this meditation any time you want to just bring you back and to imbue yourself with more positivity and more love and more gratitude.
So find a really great comfy space. Whether you’re laying down on a rug or the carpet or your bed, or sitting up somewhere fully supported in a chair, whether you choose the lotus position or something more cozy and comfy, this is all for you.
Sink down, feel the surface, knowing that this is your moment. Take a deep breath in and then let it out. And on your next breath in, take it all the way into your belly, let that belly expand as you take in and then out through the mouth.
And this time when you breathe in, go up through your nose and just feel how that cool air goes up into your nasal cavities and up in your brain. All that oxygen, so life giving wonderful. Then exhale through your mouth and feel the way your lungs and your belly come back to resting and center. With your next breath in, pay attention to how your body begins to relax.
Feel that surface beneath you, that is supporting you and holding you. Strong and confident so that your body can let go and relax. With your next inhale, start scanning from the top of your head, where your hair meets your scalp. Any stress that’s there, it releases on the exhale. Leaving your body and bringing your head, your scalp relief.
Your next breath in continue scanning down your forehead, your eyebrows, your eyes, expressive parts of you that hold so much and express so much of you to others. Breathe that life, giving oxygen in and feel those muscles relax and let go.
You keep breathing deep. As you continue scanning down your nose, your cheeks, ears, your jaw. Breathe in deeply, that oxygen goes to those muscles. And as you exhale they relax. Continue your scan, the base of your neck, where your head attaches, and down your neck, out your shoulders.
Those deep relaxing breaths. You go deeper. Let go even more. You give that surface even more of your weight, as you relax. Continue scanning down your arms, your elbows, your wrists, your palms, your fingers. Just feel the tension fall off, melt away.
Breathe in again and you go down your chest, your back, your spine and your belly. Feeling how your chest and your core expand with that beautiful air. Then release, come back to center as you exhale. Tension, melting away as you continue breathing deep.
Sinking deeper scanning down your hips, your thighs, your knees. Deep breath in and out. Down your calves, your ankles, your heels, all the way out your toes. You’re relaxed. You are deep. You are at peace as you rest here in this moment.
A gift for you. A respite for your mind. A gift for your body. An embrace for your emotions. A connection to your spirit. Take another deep breath in and out.
I want you to take a moment and think about your toes. Think about every bit of those 10 toes, or however many you have, they feed into the ball of your foot and the arch, your heel. The structure of those feet is amazing.
We’re going to take a moment and just send some love to those feet. Thank them for supporting your weight, your toes for helping you find balance as you walk. The flexibility so that you can move with each step. Take a moment to wrap each foot, each toe, just in love and gratitude. They’re just a Marvel. How all those muscles and bones can work together to propel you forward in life. To support you stand solid and firm on the ground that you feel supports you.
See if you can find a little gratitude for that little spot that you’ve always kind of been annoyed with. What positive thing can you find right now to be grateful for that you have that part of your body, that part of your foot?
Take another deep breath in and out. As we move up to our ankles. Our ankles, they’re amazing. The structure that is there, the way they allow the foot to move, the way the connection is loose enough to give you forward mobility, and yet strong enough to support you on uneven ground. What do you love about your ankles?
And let’s move up to your calves. These calves that help your feet flex and point, move things around. They support your ankles. They’re connected to your knees. No matter what size they are, they still have the same work, same quality of movement, strength and support. Without your calves, how stunted might you be? Would be more difficult to walk, to move, to function. Send them some love as we move up to your knees.
Take a deep breath and out. On another one in, let’s move up to your thighs. The power that is behind them. The way they help you move upstairs, downstairs, walk, bike, ski, balance. Take your legs in as a whole. Take a moment to be ever so grateful for absolutely every piece of them, every inch, every cell and molecule.
This is all you. This is your vessel. It is amazing and beautiful. That blood pumping underneath the skin. Your lymph nodes. The nerve endings, help you feel and experience the world. The mental synapses that travel through there and keep you moving, feeling, functioning. As you give love and gratitude for those parts, notice how they feel a little lighter. They themselves feel the acknowledgement and the joy, and they give that back to you. Eager to continue supporting you throughout this life.
Let’s move up a little to those butts, the hips, without every muscle in your backside, you could not be walking forward, bending over, moving. For those of us with extra cushion means we can sit a little longer.
What wonderful blessings can you think of from having the muscles and shape that you have? What gratitude and joy can you come up with for your hips? What positive things do they say about you? They love you enough to hang around. They love you enough to be a part of this journey. Do they keep you warmer when it’s cold? What gratitude can you find in this moment and send it there? Send it to each cheek, to each hip, the gratitude that is there.
And let’s move to our bellies. Our bellies are so amazing. They protect all of our organs that are inside, all of our reproductive organs, our kidneys, our intestines. Our bellies in and of themselves are a gift. They help you process. Size doesn’t matter. The function and gift does. A solid protection of everything inside. Safety. Security.
That’s right, breathe in again and out. We move up to our chest and our rib cage. Again, a space of protection and safety. Protects our ribs and our hearts, our diaphragms, our livers, all of those organs inside that we need to be able to function and live. The structure in and of itself is just protection.
Yet the muscles are what help us stand up right, and lift. What joyful thing can you think about as a gift? With a form and a figure that is you, your core, your chest down to your belly, your back down to your waist, this beautiful body that houses your soul.
Take another deep breath and move to your shoulders. These shoulders that symbolically carry the weight of life. Thank them for sharing. Thank you for caring. Thank them for carrying. They’re so expressive. They can slump forward when you’re tired and they can go back in confidence and strength. They sincerely help you express.
And in that love and gratitude. Let’s look at our arms, our biceps our triceps, our elbows and forearms, wrists, fingers and our hands. What every bit is able to do. The way you’re able to express with those from holding and hugging, to lifting, cradling, helping. Think of the many things that your arms and hands allow you to do. See them flung out, just taking in the gift of love and gratitude, you’re sending them.
As you take another deep breath. We move to your neck. This neck is amazing. It supports this head. It is so strong. Give it some love. Thank you for being there. Whether you have a shorter neck or a longer neck. It still does the same thing. It’s just there. Supports your head so you can move it around. You can turn to the right or left. You can look up at the sky or down at the ground.
Then you move up to your face, your lips, that show a smile or a frown. To give you a voice, to express your feelings, your love, your frustration, your joy. This nose through which you breathe. Those expressive eyes. Your eyelashes, that cusp above the eye lids, up to your forehead. Your face has so many muscles in it. And those all help you to express who you are and how you feel and what you think.
And so many different muscles that just are a part of you to help you live through this life. Your ears. The top of your head, where your brain is housed. This beautiful brain that has so many thoughts. So many emotions it is what makes all of those muscles expand and contract to move you through this world, to hug someone, hold someone. Keeps the systems moving and working.
Just take a minute and love this entire body from head to toe. The amazing gift that you are. This amazing vessel without it, you do not exist. It takes what you throw at it. It follows when you push and lead, it rests when you decide it’s time. It digests your food. It processes your emotion. It helps you move physically through all of the little things that magically come together to create this vessel. You.
This physical manifestation of a beautiful being that you are, no one is like you. You are unique. You are special. You have the ability to change. You have the ability to embrace and love. Let’s just wrap this body again in another light. Whatever color you want, whatever color you’re feeling in this moment, just wrap that whole body up in a cocoon of beautiful light and joy. Gratitude.
Gratitude for taking what you throw at it and making it work. For still being here and working with you through this life. You are an amazing being, you and this physical body are amazing. I’m so glad you’re together. And that you’re here.
Take a deep breath all the way in. Fill those muscles change, as you exhale. Feel how those muscles in your back, move on the inhale. Feel how your rib cage, the muscles move. Be more in tune with it. And then you exhale. You feel more present to each movement of your knees, your legs, your feet, your arms.
Breathe in and out. And as you give one last hug. And a breathe in, you start coming back fully present to your body. You breathe in again, and you’re more aware and alert. You’re more present to your surroundings and how you’re sitting or laying on a surface that is supporting you. That is cradling you in this moment. It has been there the whole time, as you just gave yourself a moment of peace and love.
Take another deep breath, roll your ankles, roll your wrists. Maybe stretch a little bit. Open your eyes. Become more present, aware and alert to this moment. Be more grounded in the presence of life.
Know that this is you. This is your time. This is your space. It is such a gift. You are beautiful. Your body is beautiful and amazing. The next time that little voice comes in and says anything negative about the amazingness that you are, argue with it. Tell it, “no, I’m not that, I am this. I am fantastic.” And if you have a hard time finding your own words feel free to use mine.
I hope this moment of self care and healing brought you some hope and peace. I’m Krystal Jakosky on Instagram, Facebook, and YouTube. And I hope you check us out and follow along for more content coming soon.
I look forward to being with you again, here on Breathe In, Breathe Out. Until next time, take care.