Walking Practice For Weight Loss

A meditation to listen to while you walk, designed to help you lose weight. It's motivating and relaxing. By the end of it, you will be more confident that you can lose weight and feel good doing it.

Be sure to be aware of your surroundings and not to wear noise-cancelling headphones so you can hear what's around.

Transcript

Morning,

It's Daryl again.

I'm so happy you're listening to me.

Did I tell you how awesome you are yet today?

Well,

You are.

You're amazing,

You are strong,

You can do anything you set your mind to.

Evidence that you're amazing,

In case you're looking for it,

Is that you're listening to this right now.

Remember,

You can listen to this while you're sitting or lying down,

But it is designed to be listened to while you walk.

And so if you are listening to this while you walk,

Be sure to pay attention always.

Walk with confidence.

Watch for cars,

Bikes and other dangers.

Keep yourself safe,

Yeah?

Because just by going for a walk,

You are getting fitter.

By getting fitter,

You're getting stronger.

Take a deep breath.

By getting stronger,

You are getting safer.

You are safer.

And by being safer,

You can be calmer whenever you need to be and faster whenever you need that too.

Just by going for a walk,

Even just for 10 minutes,

You are losing weight,

You're burning fat and you're being amazing.

So just start to pay attention to the rhythms around you.

What's the rhythm of your steps right now?

And that changes,

Doesn't it,

When you walk just a little bit faster.

Or even if at times you need to slow down,

But there's always a rhythm to your steps.

It's hypnotic.

And there's a rhythm to your breathing as well,

Isn't there?

Take a deep breath and just feel the oxygen going through your arteries,

All through your body,

Energising your cells.

And if you put your attention around you,

You'll notice there is a kind of rhythm if you're by a road to the traffic that passes or to the houses that you walk by.

Even in nature,

There's a rhythm to the fence posts in a field or to the trees that you walk past.

There's a rhythm to the sounds that the birds sing,

To the beating of your heart.

And I wonder if you just can notice any rhythms,

If you just can notice the rhythm that makes you feel the best today.

And you can listen to the beautiful noises around you.

Even if you're in the middle of the city and hear construction,

That's progress,

That's things getting repaired,

That's people making things.

And if you're in nature,

Maybe you don't hear very much,

Maybe you hear the wind through the trees and it's so soothing,

Or some birds or some animals in the distance.

Or at the beach and you can hear the waves just soothing you with the salt air.

But wherever you are,

You can hear sounds that are closer,

Like the sounds of your feet on the ground.

And you can hear sounds further away.

You can hear your sounds,

The sound of your breathing.

And so by the end of this walk,

I want you to feel motivated to eat cleanly all day.

I want you to have energy.

I want you to feel good.

And you're taking this walk for many reasons.

But one of those reasons is to help with the weight loss journey that you're on.

And you don't need to wait,

Because just by walking,

You are losing weight.

Take a deep breath.

You're amazing.

Did you know that walking at a brisk pace,

So three to four miles an hour,

I guess that's what,

Six or seven kilometers an hour,

Something like that,

It burns two to 300 calories per hour.

Depending on your weight,

This creates a calorie deficit and this melts fat away for you.

Just by walking,

You are losing weight.

You're getting healthier and stronger.

You are a fantastic human.

Did you know that regular walking increases your basal metabolic rate?

This is the rate that your body turns over calories to produce energy.

This keeps your body's furnace active.

It means that you burn more calories even afterwards when you're resting.

Just by walking,

You are losing weight.

You're getting healthier and stronger.

You are a beautiful human.

Did you know that walking,

Take a deep breath,

Balances leptin?

This is a hormone for fullness and ghrelin,

A hunger hormone.

And so it helps reduce cravings.

So you can choose vibrant foods much more easily,

Healthy foods more effortlessly.

Just by walking,

You are losing weight and you're making it easy to lose more weight.

You are getting healthier and stronger just by walking.

You're a strong human.

And did you know that walking improves glucose uptake,

Reducing fat storage and turns sugar into energy?

It's like a river flowing smoothly to the sea.

Just by walking,

You're losing weight.

You're getting healthier and stronger.

You're a smart human.

And did you know that moderate walking taps fat stores for fuel?

Take a deep breath,

Especially during longer sessions of walking.

When you walk a little bit further than you normally do,

Your body's going to turn to fat stores for fuel and this is going to sculpt your body as you walk,

Sculpt as you step.

Just by walking,

You're losing weight.

You're getting healthier and stronger.

You are an improving human.

And did you know that walking lowers cortisol?

This prevents stress-induced fat retention,

Calming your mind so that your mind can be like a breeze.

Just by walking,

You're losing weight.

Take a deep breath.

You're getting healthier and stronger.

You are a calm and confident human.

Did you know that walking tones your legs and your core muscles?

It increases calorie-burning muscle mass.

This means every step is making you stronger.

Just by walking,

You're losing weight.

Take a deep breath.

You're getting healthier and stronger every step you take.

And you know,

Walking gets those calf muscles moving.

And those calf muscles,

They pump blood around your body.

So just by walking,

You're helping your heart,

You're helping your cardiovascular system,

And you're helping get nutrients where they need to go in your body.

This is going to make it easier for you to choose healthy foods.

You're a forward-thinking human.

You're moving forward and getting stronger with every step.

And did you know that walking aligns circadian rhythms,

Enhancing your fat burning?

So walking in the morning,

Particularly if you can do it at the same time,

Or even in the afternoon,

Even in the evening,

It enhances your circadian rhythm.

And this enhances your sleep.

This enhances your fat burning sleep,

As your body during that fat burning sleep rewires itself in dreams.

So just by walking,

You're losing weight.

Take a deep breath.

You're getting healthier and stronger.

Put your shoulders back and let them be strong.

You are a lucky human.

You attract amazing things into your life.

You dream amazing dreams of the future.

The future that's sure to come for you because you're putting in the effort.

And walking increases non-exercise activity thermogenesis,

Known as NEAT.

Walking boosts daily movement.

So it adds a small calorie burn that accumulates over time.

When you're walking,

You're not just creating energy,

But you're also creating heat.

And you're instructing your body to work a bit better.

So it creates just a little bit more heat over time.

This comes from calories,

Which comes from fat.

Just by walking,

You're losing weight.

You're getting healthier and stronger.

You're a motivated human.

And did you know that walking releases endorphins?

Especially if it's in nature,

But even in the city,

Walking lifts your mood and reinforces healthy habits.

You know,

You have an inner healer,

A part of you that knows exactly what you need to do to be well.

And this healer gets stronger every time you walk.

Just by walking,

You're losing weight.

You're getting healthier and stronger.

You are a joyful human.

And you know,

Maybe there's something you need to help you.

That's why you're here,

Right?

That's why you're listening to this.

Because maybe there's something you need on this fat loss journey that can really help you.

So imagine it.

Imagine a bird nearby.

Beautiful bird that has whatever you need.

Just make it up.

Imagine it in your mind.

A beautiful bird nearby has whatever you need.

And it just flies near you.

Maybe it's floating in front of you or off to the side.

And maybe you know what you need and maybe you don't.

But you just see this bird in your mind.

Just imagine that bird now.

And just by seeing this bird,

You're getting what you need.

Your subconscious demands it,

So it must be.

Your conscious mind accepts it,

So it must be.

Your superconscious assists it,

So it must be.

And you know,

Maybe there's something you need to let go of.

Imagine a plant or a tree or even some grass.

Or maybe you can see a plant or a tree or a bush or some grass.

And maybe it's right in front of you or you're walking past it.

And as you look at or even touch a leaf of the plant,

Tree or bush or whatever it is,

Or step on the grass,

I want you to think of the thing you need to let go of starting to leave you.

To move into the plant.

To be turned into something beautiful,

Into flowers or fruit or berries.

And maybe you know what you need to let go of.

Something in your life.

An old guilt,

An old shame or an emotion that belongs to another time,

To another person or another place.

Maybe you need to let go of a bad habit.

Maybe you need to let go of a belief about yourself that's not helping you or some negative self-talk.

And you can go ahead as you look at whatever it is you need to let go of.

You can touch a plant or just look at a plant or just walk on the grass to keep letting go of what you no longer need.

And you know,

Maybe you don't know what you need to let go of,

But your subconscious does.

And your conscious mind accepts it.

And your superconscious assists it.

So it must be.

And so every step when you see greenery,

You're letting go of things you don't need.

With every step and every time you see a bird,

You're accepting new resources and new things.

Even just to imagine a bird by you is to accept more strength.

And so you breathe.

You breathe beautiful healing breaths.

And you feel relaxed and yet confident,

Peaceful and yet strong.

Smile.

Give me a big smile,

A happy smile.

You,

You are fucking amazing.

You can do anything you want to do.

Think of a goal.

It's yours.

You have got through so much in life.

And some of it was so fucking difficult.

And you did it.

You did it.

And you're here.

And you can do this too.

You are bloody amazing.

Whatever you want,

You can have it.

Want to lose weight?

It's yours.

Want to eat more healthy?

That's yours today.

Want to be more hydrated?

Yours.

Do you need more confidence?

It's yours.

Do you want to avoid sugar?

It's yours.

Whatever you want,

It is yours.

Take it.

You know,

You are so fantastic.

I wish I could take you to meet my grandmother.

Because the type of person who puts this kind of effort into their health is somebody I know she would like to know.

And even if you don't feel it yet,

And even if it feels very far away yet,

And even if you don't feel change yet,

Know that change is yours.

By moving right now,

You are changing.

Even if you're listening lying down,

You're moving your mind.

And when you give your subconscious new instructions,

It can't keep being the same old you.

So even if you don't feel it yet,

Know that just by listening to this,

Just by moving,

You are changing.

So what do you need?

What do you need from your subconscious mind to get to the next step in your journey?

Tell it.

Tell it now.

Take a deep,

Big breath and say out loud or in your head,

Subconscious help me with.

And I don't know if you believe in a higher power or supernatural beings like fairies and angels or if you believe that you can be in the presence of a loved one that's crossed over who can help you.

Maybe you believe in spirit animals.

But if there is something or someone that you can call on to ask for help,

To ask to give you wisdom,

To ask to give you or bring you whatever you need,

Even if you're just asking yourself,

Your higher self,

The part of you that knows the most about you,

All about you from the moment you were born,

Then why not ask them now,

Whoever you believe in,

Ask them,

Please bless me with what I need to know to hit my goals.

Help me to be the person I need to be to reach what I need to reach.

Please bless me with strength on my journey.

Please help me to be the person I want to be.

I need to be.

And I am that person.

Let me be that person.

I am that person.

Let me be that person.

I am that person.

Now walk as that person,

That person who has already achieved their goal.

Walk as them.

What's it like?

Walk like you've already hit your weight goals,

Like you're slim,

Like you're fit.

You are a beautiful person.

You're so confident and strong.

Imagine it.

Feel what it's like.

So you know where you're going,

What it's like to be fit and strong and full of energy.

And it's safe to be fit and strong and full of energy.

And it's safe to be confident and beautiful.

Feel what it's like to be healthy,

To be gorgeous,

To be attractive and smile because you are amazing.

Feel what it's like to walk like that.

Now,

Shoulders down and back,

Chest forward,

Confident strides,

Smiling.

You are amazing.

Smile.

You are amazing.

Big smile.

You are so amazing.

And now keep smiling for as long as you want.

Smile until you finish your walk or smile at everybody you pass if it's safe to do that.

Smile whenever you feel good or just take a deep breath and put your shoulders back and smile to yourself that you are doing all the work that a successful person does.

And if you need to keep looking for resource birds along the way,

Keep doing that.

You'll find them.

Even just imagine them.

And if you need to keep letting go of some things into nature as you finish your walk,

Just keep letting go,

You amazing human being.

Because your days just keep getting better and better and better.

And your mornings just keep getting better and better.

And your nights just keep getting better and better and better.

And you keep looking better and better and better.

And you are better and better and better.

And you feel better and better and better.

And your days get better and better and better.

And you're looking better and better and better.

And you're feeling better and better and better.

And you're getting better and better.

And you're looking better and better and better.

And you're feeling better and better and better.

And your days get better and better and better.

And your nights get better and better and better.

So just keep feeling better and better and better.

And keep smiling until you finish your walk even in your own mind because you are amazing and you're getting better and better and better.

And look for resource birds and letting go plants and grasses of whatever you need into nature as you finish your walk because you are getting better and better and better you amazing human.