Self-Compassion for Body
Beginning at a very young age, we receive massive amounts of messaging about how our bodies are supposed to feel and look from parents, classmates, friends, advertising, and the media. Culturally, there is a large amount of pressure and high standards that are hard to meet. A simple look in the mirror can become an unconscious moment of evaluation, judgment, and shame.
To Feel energized, vibrant, strong, and pain-free are considered to be good and positive. Feeling tired, sick, or in pain are often labeled bad and negative. It is easy to slip right into identifying with what we consciously and unconsciously categorize as good or the bad.
Regardless of intentions, we may get sick, we may have a disability, we may gain and lose weight, age, feel stress, get injured, and we might be exhausted. Even with our very best efforts, we don’t have control over what can happen to our bodies.
Our beliefs about our bodies and how we treat our bodies deeply affect our health, resilience, vitality, and sensations of pain. Yoga philosophy teaches that the body, mind, energy, and spiritual heart are interrelated. Now pain science and self-compassion research have caught up and reflect this truth as well.
It is important how we choose to be in a relationship with our bodies as we endure the uncontrollable and inevitable changes during our lives.
Here are 6 ways to strengthen your self-compassion for body muscle:
Cultivate a practice of gratitude and appreciation for your body. Scan and thank each of your body parts. Take time to acknowledge your aliveness. Appreciate something your body does for you or allows you to do.
Practice Body Awareness Meditation regularly. Get still and curious about your bodily sensations. Allow yourself to experience them with a body scan meditation without judgment, evaluation, and criticism.
Practice Compassionate Self-Care. Support your health and wellbeing with movement, getting good sleep, minimizing intoxicants, and eating foods that fuel you. Turn these into a ritual of love.
Take A Mindful Pause. Take a mindful pause, sense your body as it is in the moment. Put your hand on your heart and ask questions such as: How can I bring more kindness into this moment? What do I need? Where can I soften?
Practice self-compassion meditation: Sit quietly. Place a hand on your heart or another area of your body that needs your attention. Say the following phrases silently to yourself.
May I be safe and protected
May I be well in body, mind, and heart.
May I be peaceful and at ease
May I be happy
Set a self-compassion for body intention/aspiration: Create your own intention or aspiration for body liberation such as, “To inhabit my body fully with acceptance and appreciation. To listen to what my body needs at this moment with tenderness and kindness.” Write this intention down and possibly put it somewhere to remind you.
I find these practices help to quiet the critical and judging mind, open my awareness, and cultivate awe of my body in a kind and accepting way.