Part I: Visualization
Find a comfortable seated position and gently begin to close your eyes. Begin to bring your awareness into your body, feeling your body grounded, supported and relaxed. Begin to deepen your breath, which will anchor you throughout this visualization.
This visualization will be focused on your self-image.
Begin by bringing into your mind a vision of yourself, visualizing your entire body. Then, slowly begin to scan your body, starting at your feet and going up towards your head, noticing any feelings, sensations or words that arise? Once you arrive on your face, scan your face and notice any feelings, sensations or words that arise?
Then do one final look at your self. Is there anything that you found pleasing in yourself? Were there any judgements or criticisms that stand out? Just taking note of any sensations, feelings or words that arise as your scan the body one final time.
Once you have your answer and are ready, slowly begin to bring your awareness back into the body, tuning into your breath again, and begin to open your eyes.
Part II: Expressive Arts Activity
Supplies: You will need a cheap mirror that you can easily draw on, a notebook, a pen, a sketchpad, a box of markers, and any additional drawing materials.
Directions: First, using your markers and mirror, hold up the mirror as you draw your self-portrait onto the surface of the mirror. Try to capture the main shapes, not focusing too much on the details of the face.
After completing your drawing, copy your mirror drawing onto a blank sheet in your sketchpad. For this drawing add more details of the face, maybe even some clothes, your hair, any facial marks, etc.
Lastly, in your notebook write about your experience of completing the self-portrait. How was the drawing on the mirror versus your drawing on the paper? Did you find that you have an accurate view of your own self-image? Are there things about yourself that are easy to criticize? Are there things about yourself that you find beautiful? What did this exercise teach you about your own self-image?
You will need 15 to 30 minutes for this meditation.
Find a comfortable seated position and gently begin to close your eyes. Begin to bring your awareness into your body, feeling your body grounded, supported and relaxed. Begin to deepen your breath, which will anchor you throughout this meditation.
This meditation will use the mantra “I am,” which you will mindfully repeat silently again and again throughout the meditation.
Begin to silently repeat this mantra in your head, and continue to do so for the remainder of the meditation. If your mind wanders, return your attention first to your breath, and then begin to repeat your mantra once again.