Sarah (00:30)
Hey everyone, we're back with part two of why positive thinking just isn't enough when it comes to body image. If you've been doing body image work or trying to heal your relationship with your body, you've probably heard advice like just love yourself or practice body gratitude. But what if those approaches leave you feeling more disconnected than when you started? What if traditional body image work feels overwhelming or even triggering? It does for a lot of people.

on last week's mini episode, we explored how your nervous system shapes your relationship with your body. Today, we're going to dive into practical ways to begin healing, starting exactly where you are. Before we explore what works, let's understand why traditional approaches can sometimes cause more harm than good. Take a minute to think about it. If you're already feeling unsafe in your body, standing in front of a mirror, trying to find things to appreciate,

might just trigger a shutdown. If you're disconnected from body sensations, diving into intense mindfulness practices might increase dissociation. When we try to work with body image without addressing nervous system regulation first, we often recreate traumatic patterns. It's like trying to build a house without a foundation. The structure just can't hold.

So instead of forcing presence or pushing for acceptance, we need an approach that honors your body's protective responses. think of it like befriending that shy animal we talked about last week. You wouldn't rush up and try to pet it immediately. You'd move slowly, respect its boundaries, and let trust build naturally. This is where we start with what I call

Po-Dip exercises. Brief moments of attention that don't ask too much of your nervous system. Let's try one together right now, only if you're in a safe place to do so. And if you are, simply notice the temperature of your hands. That's it. Just notice. You don't need to change anything or feel anything specific. There's no right or wrong. Just a moment of noticing.

Other really simple starting points can include taking three conscious breaths.

feeling your feet supported by the ground, and simply noticing where your body touches your chair. As your comfort with these small moments grows, you might naturally find yourself ready to explore things more fully. This isn't about pushing harder, it's about gently expanding your window of awareness. You might begin to notice how emotions show up in your body, a subtle shift of sensations.

your breath changing with different feelings, or movement that feels naturally good. But let's talk about two common challenges that might come up. The first challenge we see a lot is when you can't feel anything at all. Instead of seeing numbness as a problem, we can get curious about it. What's the quality of the numbness? Is it thick or thin, heavy or light? And the next challenge,

is when emotions feel too big.

Think of having a volume dial for your experiences or a container that can hold intense feelings safely. We have meditations for those and I'll link to them in the show notes.

By doing these things, you're learning to be with your emotions without becoming overwhelmed. What we're doing here is moving towards embodiment with regulation in mind. Embodiment and regulation work together like a dance. When we're regulated, presence comes more easily. When we're present, we can maintain regulation better. This creates a positive cycle that supports healing.

This isn't about formal practice sessions. It's about small moments throughout the day where you notice tension while you're working, you feel the warm water in the shower. And then when you catch self-critical thoughts early, and rather than immediately trying to counter the thoughts, looking for a resource or a place of support or stability in your present moment experience. This might be feeling your feet on the ground, noticing a comfortable temperature in your hands, or feeling the support of whatever surface is holding you.

place, we can notice if there's any natural movement wanting to happen. Maybe your body wants to lengthen or expand slightly. Maybe your body wants to take a deeper breath. We don't force these moments, but we allow them to emerge naturally as the nervous system begins to regulate. Remember, healing your relationship with your body isn't about forcing love or acceptance. It's about creating conditions where a different relationship becomes possible.

One based in presence, understanding, and authentic connection.

Your body has had your back since the moment you were born. It holds the wisdom and is ready when you're ready to begin listening to it again. Each small moment of attention is a step on the path home. We hope this helps and we'll talk to you next week.