Welcome.
Take a moment to arrive.
Settle your body into the chair or cushion beneath you,
Or close if that feels safe.
Releasing the day so far.
Your brain has a remarkable ability to change itself,
A process known as neuroplasticity.
Every habit,
Every fear,
Every autonomic reaction you've built around food is wired into circuits.
But here's the good news.
The same way those circuits were learned,
They can be unlearned and rewired.
The doorway is awareness.
Until we see the automatic patterns,
We can't change them.
So today we begin by noticing,
Gently,
Without judgment,
Just shining a light.
This first meditation sets the foundation for everything that follows in this 21-day rewiring food freedom program.
Think of it as taking a baseline reading,
Like checking the soil before planting new seeds.
And for the next 21 days,
You'll return to this same micro practice.
Repetition will be your superpower.
Today's practice is working with the power of three.
Three.
Bring one hand to your belly and the other to your heart.
Take a slow breath in.
Any sensation calling for your attention.
Now we'll move through the daily three numbers,
A simple log you'll use before and after your meals.
The first number is hunger.
On a scale of one to ten,
Where are you right now?
If ten is extremely full and one is incredibly hungry,
Where do you sit on that scale?
The second number is emotion.
How calm or distressed do you feel?
What would your sense,
Your number of contentment be?
And the third number,
Fullness or satisfaction?
If you've already eaten,
How nourished do you really feel?
But that doesn't mean we're satiated.
Take your time to assess those numbers.
One,
Two,
Three,
Fullness or satisfaction?
That's it.
Three numbers,
A snapshot of your inner world.
And the awareness is the first step to change.
Today I invite you to practice using this three number check-in before and after one meal.
Make a note in your mind or log it.
There's no right or wrong here,
You're simply starting to learn the language of your body.
We're practicing tuning in.
Tomorrow we're going to start uncovering your food story,
Where your eating patterns first began.
So take a deep final breath in.
Thank yourself for taking this first key step towards food freedom.
I'll see you tomorrow.
