B111: What is your body trying to tell you right now? (guided visualization)

By January 31, 2022The Simplifiers Podcast

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Time for a guided visualization exercise: ask yourself, what is your body trying to tell you right now? Based on the popularity of last month’s guided visualization episode, I’ve decided to release one on the first Tuesday of every month this season. How does it work? Simple! Let my voice be a guide for you as you focus inward to help you tap into your inner wisdom and Intuition for answers.


Listen and participate in a guided visualization exercise: what is your body trying to tell you right now?

Before we get started, here are a few things that you’ll need to do in order to get the most out of this. 

1) Create a safe space – no distractions or interruptions

First off, you’ll need to create a safe space where you won’t be distracted or interrupted… and also, keep in mind that during this exercise, you’ll have your eyes closed. So yeah, probably not best to do this one while driving. 

Silence your phone notifications… The world can wait for the next few minutes.

Then, get comfortable in a seated position or lying down, if that feels better. You get to decide. As with all visualization and breathing exercises we do together this year, you always get to decide what is best for you… take what you need, bless and release the rest.

Okay, now close your eyes or avert your gaze to the ground.

2) Take 3 intentional breaths together with me

Let’s take three intentional, life-affirming breaths.

  • Deep breath in through the nose, expand the belly, hold at the top, and then slowly release through the mouth. (Do this three times.)

Now, let your breathing come back to a normal pace, whatever feels right for you.

3) Do a body scan and feel your feet

It’s time to do a body scan… imagine you are slowly scanning your entire body from the tip top of your head, slowly down like molasses, all the way to your fingertips, and then to your toes. 

What sensations do you feel? Knots, twinges of pain, soreness, or even , on the flip side, any feelings of harmony, joy, or flow…. just notice what you feel in your body, without judgment or trying to fix it. Just scan down, ever so slowly until you’ve done your entire body.

Once you’re at your feet, really take notice of what it feels like to have your feet make contact with the ground. To be firmly rooted down, the safety and security of that sensation. What do your feet feel like right now?

4) Time to visualize what your body is trying to tell you

Okay now,  I want you to imagine you’re looking at yourself in a full-length mirror. You could be fully clothed, totally naked or somewhere in between… whatever makes you feel the most comfortable, the most confident, and true to yourself. 

Your most loving, kind, sweet, and confident self is reflected back at you in the mirror right now. 

This is YOU on your very best of days – the calm one. The wise one. They are looking at you with a gentle, knowing smile and are ready to tell you something very, very important. 

Remember, this is YOU and you feel incredibly safe to hear their words.

Take a good long gaze, starting at the very tip top of your head at the crown and…

  • Notice what your hair follicles feel like, the tingling on your head.
  • Notice the sensation of your ears, the tip of your nose, the shape of your cheeks and your sweet smile.
  • Notice your throat and imagine your vocal chords – what do you sense here? What is this part of your body trying to tell you right now?
  • Notice the strength in your shoulders, your collarbone, the gentleness of your heart beating.
  • Notice your belly – what do you sense here? What is your tummy trying to tell you right now?
  • Notice your pelvis – is there any pain or discomfort here? Are you standing a little off-kilter? What do you need here to feel 1% better?
  • Notice your super strong legs, thighs, calves, ankles and feet… again, firmly rooted into the ground. What are your legs trying to tell you right now?

Now imagine you turn around and look back over your shoulder into the mirror. Is there anything your body wants to tell you from this angle?

Just hear what they are trying to say to you right now with an open mind. Maybe your body is needing more water, more rest. More movement or stillness. Maybe your body wants you to know how loved you truly are… how great of a job you’re doing. How graceful you really, truly are to handle what you’ve handled recently.

You are enough. You’re more than enough. You are loved.

As soon as they are finished, say “thank you.” What an incredible gift to receive from your highest self!

Take a moment to gather yourself, integrate these wise words and take a breath. … and when you’re ready, open your eyes.


So, what did your highest self tell you? What did they say?

I want you to set a 7-minute timer, grab a pen and paper, and take this time to write down everything you remember from this visualization exercise. 

  • What wisdom was shared? 
  • What visual clues did you see? 
  • What did your higher self look like in the mirror?
  • What part of this exercise is sticking MOST in your mind and in your heart, that you can’t seem to shake?

…and what’s one thing that you can do today (with courage and simplicity) to take action and give your body what they truly need?

One final whisper

Integration is the secret to what you just experienced. 

Take some time today to create space, slow down, and integrate what you learned in today’s guided visualization exercise. Every tiny moment where you give your body what they need sends a reaffirming data point back to your Inner Child that you are, in fact, listening and doing something about it. You’re showing your body that you can be trusted.

Over time, this trust builds, grows, and strengthens like a mighty oak tree.

And I’ve found that cellular trust like this will not only improve your physical health (like your digestion, your energy levels and your skin) but also your mental health and wellness as well. 

I’m on this journey with you as well… learning to listen more to my body, what she needs, wants and desires, too. When I calm my nervous system down, when I tune in on a deeper level, everything changes… for the better.

So, what does your body need right now? Can you give it to them today? And if not today, when? Bit by bit, choice by choice – healing can occur.

You can do this, I believe in you.

It’s time to SIMPLIFY.

If this thought of the day inspired you…

Don’t forget to hit that SUBSCRIBE button (in your podcast player) to get more of this awesome goodness coming to you each and every week.

This month, we are focused on our bodies, tackling and simplifying topics that surround this part of our Self. Therefore, if you’ve got specific ideas or questions you’d like us to cover on the podcast, reach out and DM me on Instagram at @thesimplifiers and spark a conversation.

Thank you!

Show credits: Suzen Marie, our Podcast Editor and Jeffrey Lynn, our Video Editor. Aubri Nowowiejski, Chris Justice, and George Mills, our advisory board. Big love to Dennis Coleman and Kristen Kurtis, as well. And I’m your host, Mary Baird.  Thank you so much for listening and telling your peeps about us.

As always friends, keep things simple.

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