The Morning Anchor
When: Immediately after your shower, while applying lotion or oil.
The Practice: Stand in front of the mirror and look directly into your own eyes. This establishes a connection with your "Self" rather than just your reflection.
The Action: Speak 3-5 affirmations out loud. They must be in the present tense.
The Script (Choose what resonates):
"I am treating my body with love and respect."
"I am strong, healthy, and vibrant."
"I am safe in my body."
"I am proud of myself for showing up today."
The Daytime Check-In
When: Anytime you feel anxiety, shame, or critical thoughts about your body or food arising.
The Practice: This is a real-time tool to stop the "inner critic" from spiraling.
Step 1: CATCH. Notice the thought (e.g., "I look awful," "I shouldn't have eaten that," "I'm not doing enough").
Step 2: CHALLENGE. Ask yourself: "Says who? Is this thought helping me or harming me?".
Step 3: CHANGE. Immediately replace it with a new truth.
Reframed Truth: "My body is my partner, not my enemy."
Reframed Truth: "My pleasure and peace are my birthright."
The Evening Release
When: In bed, right before you drift off to sleep.
The Practice: Lie comfortably and close your eyes. Instead of letting your mind race with tomorrow's to-do list, bring your attention to your body.
The Rule: You are only allowed to thank it. You are shifting from critiquing what it looks like to appreciating what it does.
The Script:
Focus on feet: "Thank you, feet, for holding me up all day and connecting me to the earth."
Focus on legs: "Thank you, legs, for your increasing strength and for carrying me."
Focus on belly/organs: "Thank you, stomach, for digesting my nourishment."
Focus on heart: "Thank you, heart, for beating tirelessly and for your resilience."
Why It Works: This signals your nervous system that you are safe and supported, transitioning you physically from "fight-or-flight" into "rest-and-digest" for better sleep quality.