Self-Acceptance Body Scan
Materials Needed
Feeling
Self-Critical
How to Do It
Lie down in a comfortable position and close your eyes. Begin by focusing on your toes and slowly work your way up through your entire body, pausing at each area to acknowledge it with gratitude. For example, as you focus on your legs, think, 'Thank you for carrying me through the day.' As you move up, consciously let go of any critical thoughts about your body or self, replacing them with appreciation.
Why It Works
This exercise encourages a shift from criticism to gratitude, helping you to appreciate your body and self for what they do for you, rather than focusing on perceived flaws.
Guided Practice
Lie down or sit in a way that feels most restful to you. Close your eyes and take a breath that feels natural, allowing your body to feel the support of the ground or chair beneath you. Begin to notice the weight of your body, the contact points with the surface, and the space around you. Let yourself be here, just as you are.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Allow your body to settle into the surface beneath you, feeling supported and safe bringing your awareness to your feet, noticing any sensations that arise there—perhaps a sense of warmth, coolness, or tingling. Feel the contact of your feet with the ground or surface they rest on, perhaps sensing a connection to the earth beneath you, or maybe feeling a sense of lightness or floating. With each breath, invite a sense of acceptance to wash over this area, allowing whatever sensations arise to simply be.
Gradually, move your attention up to your legs, noticing the sensations in your calves, knees, and thighs. Perhaps you feel a sense of tension or relaxation, heaviness or lightness. As you continue to breathe deeply, invite a feeling of self-acceptance into these areas, letting go of any judgments or expectations about how they should feel. You might begin to notice any areas of tightness or ease, perhaps feeling these as invitations to soften or simply be present with whatever is there. Allow your breath to flow naturally, feeling a sense of calm and acceptance spreading throughout your body.
Bring your awareness now to your abdomen and chest. Notice the gentle rise and fall of your belly with each breath, perhaps sensing a soothing rhythm that connects you more deeply to yourself. Allow yourself to feel any sensations fully, whether they are pleasant, uncomfortable, or neutral. As you breathe, invite a sense of kindness and compassion into this area, accepting whatever feelings or sensations are present. Perhaps as you immerse deeper into this practice, an image or a belief comes up—a gentle reminder of your inherent worth or a past memory associated with self-acceptance or doubt. Allow these to surface naturally, observing them without judgment.
Finally, direct your attention to your shoulders, neck, and head. Notice any tension or relaxation here, perhaps sensing a desire to let your shoulders drop or your neck soften. Feel the muscles in your face and jaw, noticing if they are clenched or relaxed, and gently invite any tightness to release. As you stay with this area, allow yourself to invite a deeper sense of self-acceptance, noticing any thoughts or feelings that arise. Consider any familiar places or experiences in life where you might hold tension or self-judgment, and allow a sense of release or acceptance to flow through these areas. When you feel ready, gently bring your awareness back to your breath, taking a few moments to rest in this state of self-acceptance before slowly opening your eyes.