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Working Through Body Image Difficulties Mindfully

Leave a Comment / Self-esteem / Inner Space Team / September 12, 2022 / body image, body positivity, managing emotions, meditation, mindfulness, negative thoughts, self esteem, self help, self love

What are Body Image Difficulties? How many times have you found yourself scrolling through Instagram and feeling like you aren’t good enough? You may feel your nose is fat, lips are too thin, eyes aren’t pretty, or that you are simply not fitting into the ideal body type. Social Media can Negatively affect Body Image -this is where our insecurities stem from to give rise to body image difficulties. However it is important to remember that the images we see online are very different from reality. It’s not just social media though, you could also find that you are comparing yourself to the people in your life. It may be your siblings, parents, friends or colleagues. But don’t worry, you are not alone! It is important for you to create the space to understand yourself. Being kind towards your feelings and experiences is a simple first step toward dealing with body image difficulties. We can only appreciate ourselves when we take the time and space to understand ourselves. Let’s do an activity for you to create a kind of friendship towards your body and change the way you view yourself. A Practice To Appreciate Your Body In this activity you will have to bring focus to the smaller sections of your body- thanking and appreciating it for what it does for you. Before starting your practice sit on a chair or the ground comfortably, with your eyes closed. Start by taking 5–10 deep breaths. Each time you breathe in, remember it is helping you to stay alive and well. Every time you breathe out, smile and relax your body a little. Now slowly bring your attention to the area covered by your hair. Your brain is one of the most vital organs in your body, and is working all the time. Appreciate what all it does for you. Smile at it lovingly and say, ‘I thank you for taking care of me every day.’ Now, stay connected, feeling the sensations in your face for a few seconds. Similarly, turn your full attention to your face and gradually move your attention to your whole front torso, from your neck to your chest and belly followed by your back working your way up to the seat of the body and your legs. Once you have finished appreciating and thanking your entire body, take your attention to that one aspect of your body that disturbs you the most. Focus your full attention on that one aspect. Now simply remind yourself again how your body works tirelessly to keep you well and functional. Is it not unfair to be upset about something so minor? Smile at that aspect of your body and say, ‘I am sorry, I have not loved you enough. I am sorry I have been unkind to you by disliking you. I will try to remember how kind my body is to me.’ Now smile at that part and stay connected to it, watching the sensations for a few seconds. End your practice by taking a few deep breaths, smiling and relaxing every time you breathe out. This is a beautiful way to mindfully learn to love and appreciate yourself and deal with body image difficulties. When you focus on remembering the wonderful ways in which your body supports you every day, even without you caring much for it, you will gradually start to love your body. Your body will also respond by healing and becoming healthier. Are You Struggling With Body Image Issues? Counseling can be a great tool for you to work on your relationship with your body and lead a happy, stress-free life. We are here for you. Book an Appointment Frequently Asked Questions Are Body Image Issues only limited to a particular gender? Body image issues can affect individuals of all genders. While body image issues are usually represented as a female issue, it is, in fact, an issue that can affect anyone. How you perceive your body is linked to your self-esteem and can often lead to mental health difficulties and disordered eating. What are other ways to improve the relationship I have with my body? Developing a healthy relationship with your body can be difficult, but it isn’t impossible. Being compassionate with yourself and accepting yourself for your qualities and your flaws can help you improve the relationship with your body. Other ways to manage body image difficulties is to challenge negative, self-critical thoughts to produce more logical, rational, and positive ones. Also, if you feel like you need some professional help, it is always great to approach a mental health professional, like a therapist to help you with this. Do cultural and societal standards impact body image? Certainly! Popular culture or the mainstream culture often celebrate an “ideal” or “perfect” version of how a person should look. This, is often an unrealistic standard that most people fail to meet. These societal standards can often perpetuate body image difficulties as people often try to be like these ideal versions, creating low self-esteem. About the Author This article was written by Simran Sharma, Counselor at Inner Space. This post was consulted & approved by professional therapists practicing online therapy and counseling. Ask a Therapist If you are interested to know more about body image and other mental health topics, ‘Ask A Therapist’ is a platform for you to ask your questions related to Mental Health, Mindfulness & Emotional Well-Being to our team of qualified Therapists. Ask a Therapist Related Blogs Managing Difficult Thoughts Mindfully Body Image Issues In Adolescence: How Can You Develop A Positive Body Image?? Coping with Social Anxiety: The Fear of Being Judged

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Being Friends with Yourself

Leave a Comment / Mindfulness and Meditation / Inner Space Team / September 12, 2022 / managing emotions, negative thoughts, self acceptance, self esteem, self help, self love

We typically focus a lot on building good relationships with others. We are constantly trying to be ‘good enough’ so we can maintain our relationships with them. However we tend to forget that one of the most important relationships is the one we have with ourselves, and the first step to this relationship is becoming friends with yourself. Many times, we are around people who consistently point out our flaws and make us feel like we’re not good enough. While others’ opinions may not always be in our hands, it is important to remember that what we do control how we view ourselves. That is why it is important for us to maintain a healthy relationship with ourselves. You can only cultivate this good, healthy relationship with yourself if you try becoming friends with yourself. This brings us to the question, “What is your relationship with yourself? — Is it one of anxiety, doubt, criticism, OR is it one of love and friendliness? Puzzled? That’s alright! Questioning your Relationship With Yourself Most of the time, we are not aware of what kind of relationship we have with ourselves, and that may be because we have never looked at ourselves from a newer perspective. We can easily change that by asking ourselves one simple question– “Are you a good friend to yourself?” Now to answer this question, you need to take a moment to recall a mistake you made in the past, whatever first comes to your mind, maybe something that makes you cringe at yourself. Think back to what was happening within your mind when you made that mistake and what you were telling yourself. You might notice that you were saying things like “I am not good enough”, “How could I make a mistake?”, “What will people think about me?” and much more. Now ask yourself, would you have the same reaction if your friend made the same mistake? Probably not. There is a high chance that you would feel much more compassion for them. You wouldn’t be so quick to judge them or belittle them, instead you would help them cope with their feelings by giving them space and comfort. The negative talk that you implemented on yourself would probably never come up for your friends.Now, imagine what would happen if you were able to give yourself the same level of understanding and support! It is true that many of us do not have a very friendly relationship with ourselves to begin with. However, being friends with yourself is an important part of your life and a positive outlook can be cultivated through time and effort. Becoming friends with yourself will pay off as you will gain the most reliable, lifelong friend within yourself. Begin Your Practice Of Self Awareness & Well-Being With Our Free E-Book ‘First Few Steps To Mindfulness’ Click here An Activity- Becoming Friends with Yourself. Let us do an activity today to develop a friendship with ourselves. To begin with, try to experience what it would look like to change our self-talk. Try to think of 5 things that are good about yourself and make a list of them. It is often difficult to see the good within us, so anything that you like about yourself, even the smallest thing, must be put down like; “I am enthusiastic.” Try to think of abilities and strengths from your view point. You may think of examples which may or may not be visible to others. It does not matter what it is. Step 1: Now take each of the points you have written and complete the following sentences. (For example, I appreciate myself for being enthusiastic.) I appreciate myself for …… I appreciate myself for …… I appreciate myself for …… I appreciate myself for …… I appreciate myself for …… Step 2: Now visualize yourself sitting in a relaxed way, peacefully. Look at your imagined image for a few seconds. Then mentally say to your image each of the sentences in step 1. Smile at your image after each sentence. Repeat each sentence as many times as you feel like saying it, or until you feel good about saying it. After this exercise, notice how you are feeling. Were you able to wholeheartedly appreciate yourself for your gifts? Did you feel good about yourself? Even if you did not, this is only the beginning. You are just getting started. You may not be great friends with yourself yet, but you have definitely taken a step on the path to becoming friends with yourself! Devote 5 minutes everyday for this activity and begin your journey to being friends with yourself! Download this Activity share this blog! read similar blogs Individual Counseling Vs Couples Counseling: What Do I Choose? Counseling involves working on personal and emotional concerns with a… Read More Inner Space TeamJuly 10, 2023 How To Choose The Right Online Counselor For Your Needs Online counseling is a service that addresses mental health issues… Read More Inner Space TeamJuly 5, 2023 Online Counseling for Couples: How It Works and Why It Can Be Effective Telecounseling or Online Counseling for couples is conducted with the… Read More Inner Space TeamJune 27, 2023 Psychological Counseling – benefits, process and how it works Mental health is essential for our overall well-being, and when… Read More Inner Space TeamApril 29, 2023 Load More

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offline meditation retreat on self compassion

Metta: The Practice of Compassion

Leave a Comment / Mindfulness and Meditation / Inner Space Team / February 11, 2022 / compassion, gratitude, how to be kind, inner peace, meditation, mindfulness, self love

Many of us encounter moments in life where forgiveness feels impossible. We might hold onto contempt or resentment towards someone, struggling to understand their actions and wondering, “Why are they this way?” These feelings can leave us feeling blocked, and incapable of extending kindness or love. Maybe it’s a partner resistant to change, or someone from the past who deeply hurt you – whoever it is, opening your heart to them, let alone forgiving them, seems impossible. If this resonates with you, know that you’re not alone. Centuries ago, the Buddha introduced a core Buddhist concept called metta, which translates to “unconditional loving-kindness.” In essence, metta is about cultivating kindness towards oneself and all living beings. This practice extends kindness and compassion even to those we find difficult, dislike, or even hate. It’s about moving beyond negative emotions and actively wishing well-being of others, even if they haven’t earned it in our eyes. Metta offers a path to break free from the cycle of negativity and cultivate a more peaceful and compassionate way of being. What is the Metta Practice? The Metta practice involves cultivating kindness and compassion, both for yourself and others, mindfully and intentionally. It builds upon mindfulness, where you learn to accept the present moment without judgment. Through Metta, you extend this acceptance to others, even those you find difficult. This unconditional acceptance isn’t always easy. However, by embodying compassion through Metta, you begin to recognize that everyone, like yourself, experiences suffering. This realization can be a powerful tool for breaking free from negativity and fostering a more peaceful and understanding way of being. Getting Started with Metta The beauty of Metta lies in its simplicity. You can begin your practice with a guided Metta meditation by Sadia Saeed, founder of Inner Space. By cultivating kindness and compassion, not just towards others but also towards ourselves (often referred to as self-compassion), Metta allows us to move beyond blame and victimhood. It’s a recognition that everyone experiences suffering, ourselves included. This understanding fosters a sense of empathy and allows us to extend kindness even to those who have caused us pain. After all, as the saying goes, we can’t pour from an empty cup. To offer kindness to others, we must first learn to be kind to ourselves. What Are The Benefits of The Metta Practice? There are numerous benefits of doing a daily metta practice. You can feel the benefits of this practice on a both personal and interpersonal level. Here is a breakdown of some of the main benefits: Increased self-compassion: By directing loving-kindness towards yourself, you can cultivate a more positive and accepting self-image, reducing self-criticism and negativity. Reduced stress and anxiety: Metta meditation promotes feelings of peace and goodwill, which can help counteract feelings of stress and anxiety. Improved emotional well-being: By fostering positive emotions like joy, gratitude, and love, metta meditation can contribute to a more positive outlook and emotional state. Better social connections: As you develop loving-kindness towards others, it becomes easier to build empathy and compassion, leading to more positive and supportive relationships. Improved sleep: The calming and stress-reducing effects of metta meditation can contribute to better sleep quality. Life throws curveballs, and sometimes those curveballs leave us feeling hurt and misunderstood. The ancient practice of Metta offers a powerful tool to navigate these challenges and cultivate inner peace and connection with ourselves and others. Imagine a world where we approach life’s difficulties with unconditional kindness, not just for others but for ourselves too. Metta helps us break free from negativity and embrace compassion. It allows us to see the shared human experience of suffering, fostering empathy and understanding even in the toughest situations. Metta reminds us that true well-being starts with self-compassion. By being kind to ourselves first, we can extend that kindness outward, building stronger relationships and creating a more hopeful and harmonious world. It’s not always easy, but Metta paves the way with loving-kindness, one step at a time. Still curious to know more about compassion and how to bring the essence of Metta into your life? Watch this video on Compassion by Sadia Saeed. https://youtu.be/0pbL-5UOk-A?si=WSmXPYxjxZH-dC9K share this blog! Read similar blogs Simple Breathing Meditation Practice Simple Breathing Meditation Practice Simple Breathing Meditation Practice Meditation need… Read More Inner Space TeamFebruary 11, 2022 Indian Origins of Mindfulness Meditation Origins of Mindfulness: Religion, Philosophy, or Psychology? Mindfulness is seen to… Read More Inner Space TeamFebruary 11, 2022 Mountain Meditation for Staying Steady during Stressful Times Stress is really an overused word and yet it is… Read More Sadia SaeedApril 30, 2021

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Celebrate Self-Love This Valentine’s Day

2 Comments / Self-esteem / Inner Space Team / February 13, 2021 / relationship issues, self esteem, self love, valentines day

Treat Yourself to Self-love Today and Everyday Love, romance, dating & relationships are some of the many buzzwords as we approach the month of February to celebrate as the greatest day of love Valentine’s Day. For some the run up to this day can evoke feelings of joy, togetherness and gratitude. For some it can bring up feelings of loneliness, painful memories, sadness and insecurity. For some it maybe a bag full of mixed emotions. It isn’t uncommon for the mind to navigate these emotions by getting lost in thoughts of self-judgment, blame and criticism. And while we imagine that this may lead us to finding a solution, it is more likely that we end up feeling more distant from the very joy we are seeking. So how do we inch a little closer to that sense of joy and love ? By directing that very love, care and support INWARD. So, this valentine’s-day take a small step to celebrate yourself, love yourself, care for yourself and be compassionate towards yourself. After all, “ You, yourself as much as anybody in the entire universe, deserve your love and affection” – Buddha Why self-love? Because as humans we are wired for connection, validation and support. We are geared to seek all of this externally. Any gap between our expectations and our reality can create immense distress. What we often forget is that this same connection, validation and support can be fostered internally. Honoring your wholeness- acknowledging your strengths and accepting the inevitable imperfections that make you human can foster a sense of safety and emotional wellness. Moreover, loving yourself first and creating a deep, internal relationship can have a positive effect in multiple spheres of your life. Better Understanding of Your Own NeedsSelf-love creates space for what you may be needing to feel a sense of meaning and purpose in life. It entails identifying what you need, prioritising them and engaging in relations and activities that truly feel right for you. Honouring Your CapacitiesHow often do you beat yourself up for not being the perfect partner ? For not having the ideal relation ? For being single ? What results is a feeling of shame, guilt and unhappiness. With a little bit of compassion towards yourself you are likely to see that in the here and now you are doing well. You are also more likely to replace the harsh judgements with curiosity for why things are the way they are! Setting Compassionate BoundariesA little bit of self-love and self-care can go a long way in creating compassionate boundaries with your loved ones as well. You are more likely to preserve your own energy and protect your relations when you are kind to yourself. Kindness towards self also creates space for compassion towards our loved ones. Loving Others AuthenticallyIt is common notion that you can only give what you have and yet there can be times where we expend a great deal of energy loving others without directing some of it to ourselves. While this may help in the short run, it can evoke feelings of insecurity and exhaustion in relationships. Give yourself some of that kindness and care and you arelikely to experience your relationships with a lot more authenticity and joy. How can you love yourself? Self-love can be grown, cultivated and nurtured through simple actions that can foster greater emotional, physical and mental well-being. Here are some ways in which you can engage in small rituals to forge a loving connection with yourself this valentine’s day. 1) Forgive yourself for one mistake that you may have made. Remember to err is human. Forgiving yourself can actually redirect you to new efforts. 2) Recognise your strengths and give credit to your unique qualities that make you, YOU. 3) Compliment Yourself by tell yourself something that you would like to hear the most from others. This can look like telling yourself ‘I love you’, ‘You are doing well’ or even hugging yourself. 4) Practice self-affirmations. This can look like telling yourself “I may not be feeling good about myself, but I can do one kind thing for myself”; “I am feeling frustrated and I am building my tolerance for it”. 5) Practice simple self-care, taking time out for yourself, ensuring you are eating well and getting adequate rest. Give yourself the permission to step back, start over and relax! Here is wishing you a lot more love, joy and connection this Valentine’s Day!

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BODY IMAGE ISSUES IN ADOLESCENCE: HOW CAN YOU DEVELOP A POSITIVE BODY IMAGE?

2 Comments / Teens / Inner Space Team / September 25, 2014 / body image issues, body positivity, managing emotions, negative thoughts, self esteem, self help, self love, teen issues

Body Image is what you think and feel about your physical self or your body. As you enter adolescence, “body image” takes center stage and you will have days when you start to feel awkward and uncomfortable in your body. This article introduces you to a healthier and more positive way of looking at yourself and your body.

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How Thinking Affects Low Self-Esteem

Leave a Comment / Self-esteem / Inner Space Team / December 19, 2013 / managing emotions, negative thoughts, overthinking, self acceptance, self esteem, self love

When you have low self esteem, you tend to question your ability most of the time. Most people around seem to be doing better than you, and you don’t see enough competence in yourself.

The tough part about having low self esteem is that you tend to go on for several years in life believing within that you are not good enough. You feel inhibited in some situations…

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THE SEEDS OF SELF ESTEEM – ‘INITIATIVE VERSUS GUILT’

1 Comment / Children / Inner Space Team / July 14, 2011 / behavioral problems in children, for children, parenting, self esteem, self love

‘Initiative versus Guilt’ is one of the eight stages of psychosocial development proposed by pioneering psychoanalyst Erik Erikson (1902 – 1994). Each of the stages described by Erikson constitute a milestone in personality development, wherein the child is faced with a primary psychological issue / theme/ conflict that he/she needs to resolve satisfactorily for healthy development of the personality. For eg., the conflict faced by the child in its first year is, “ Is the world a good and safe place to live in?” and in its second year is, “Am I capable of controlling my environment?”

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self love

Working Through Body Image Difficulties Mindfully

Being Friends with Yourself

Metta: The Practice of Compassion

Celebrate Self-Love This Valentine’s Day

BODY IMAGE ISSUES IN ADOLESCENCE: HOW CAN YOU DEVELOP A POSITIVE BODY IMAGE?

How Thinking Affects Low Self-Esteem

THE SEEDS OF SELF ESTEEM – ‘INITIATIVE VERSUS GUILT’

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