Sleep Meditation For Effortless Weight Loss

This deep sleep meditation is designed to support effortless, sustainable change by working with your subconscious while you rest. As your body relaxes, the session gently helps release emotional eating patterns, soften cravings, and create a sense of safety around making nourishing choices. Rather than relying on willpower or restriction, you’re invited to let new habits form naturally from a calmer, more aligned inner state. Wake feeling lighter, more motivated, and more in control—without struggle or pressure.

by ZENMix.io by Jens Boje and its composers

Transcript

Begin by settling into a comfortable position,

Allowing your body to be fully supported by the surface beneath you.

There is nothing you need to do right now,

But relax and follow the sound of my voice.

Feel free to adjust yourself so that you can remain still,

Allowing your body to find a place of ease and comfort.

Take a deep breath in and as you exhale,

Allow your body to soften and sink deeper into relaxation.

Feel the gentle rise and fall of your breath,

And with each exhale,

Allow any tension or tightness in your body to dissolve.

Now,

I invite you to bring your attention to the crown of your head.

Simply notice any sensations there,

A sense of lightness,

Warmth,

Or perhaps nothing at all.

Whatever you notice is perfectly ok.

Just allow your awareness to rest at the top of your head for a moment.

From the crown of your head,

Gently guide your awareness down your forehead.

Notice the space between your eyebrows.

Feel any tension melting away.

Allow this area to become soft and smooth like the calm surface of water.

Now move your attention to your eyes,

Allowing them to rest in their space,

Feeling the muscles around your eyes relaxing,

Your eyelids becoming heavy yet light,

As if you were sinking deeper into stillness with every breath.

Bring your awareness to your cheek,

Your jaw,

And let the muscles here release any tension.

Notice if you feel any sense that your teeth are clenched,

And allow them to part gently,

Letting your jaw soften,

Creating a sense of spaciousness and ease.

Now bring your attention to your neck and throat.

Notice how the air flows easily in and out of your throat with each breath.

Let your throat relax,

Feeling any tightness melting away.

Allow your awareness to drift down into your shoulders.

Feel the weight of your shoulders sinking into the surface beneath you,

Letting go of any burdens you may have been carrying with each exhale.

Let your shoulders become heavy,

Soft,

And completely at ease.

From your shoulders,

Gently guide your awareness down your arms,

Noticing your upper arms,

Elbows,

Forearms,

And finally your hands.

Feel your hands resting wherever they are,

Noticing the warmth or the coolness of your palms,

The softness of your fingers,

And the stillness of your hands.

You are becoming more completely relaxed,

Sinking deeper into stillness.

Now allow your attention to gently move to your chest,

Feeling the gentle rise and fall of your breath.

Notice the subtle movement of your chest expanding with each inhale,

Softening with each exhale.

With each breath,

Feel your heart space opening,

Creating a sense of calm and spaciousness within you.

Allow your awareness to drift down to your abdomen,

Feeling the natural rhythm of your breath in your belly,

Rising and falling effortlessly.

With each exhale,

Allow your abdomen to soften,

Releasing any tightness or tension you may be holding here.

Now bring your attention to your lower back,

Your hip,

Your pelvis.

Feel the weight of your body being fully supported.

Notice any sensations in this area,

And allow the muscles to relax completely.

With each exhale,

Feel your lower back and hips sinking deeper into the surface beneath you.

Now guide your awareness down into your legs.

Feel your thighs,

The heaviness of the muscles as they relax,

Melting into the surface beneath you,

Letting go of any effort.

Now move down to your knees,

Your calves,

And your feet.

Bring your attention to the soles of your feet,

Noticing any sensations,

Perhaps a feeling of warmth,

Tingling,

Or simply the contact with the surface beneath you.

Allow your feet to become completely relaxed,

As if they were melting into the ground,

Heavy and at ease.

Take a moment to feel your entire body now,

From the crown of your head to the tips of your toes.

Notice how your body feels as a whole,

Heavy,

Relaxed,

And completely at peace.

Now allow yourself to rest in this state of deep relaxation,

Knowing that there is nothing you need to do,

Nowhere you need to be.

Simply be present with the sensations of your body,

And enjoy this moment of stillness.

Now as you rest here,

Feel the gentle flow of your breath moving in and out,

Guiding you deeper into this state of ease.

With every inhale,

You bring a sense of calm and peace,

And with every exhale,

You release anything that no longer serves you.

Now as you feel your entire body resting,

Fully supported by the surface beneath you,

I invite you to take this moment to go beyond your physical body,

To move deeper into the awareness that you are so much more than your physical form.

In a moment,

I'll guide you through a countdown from 10 to 1,

And with each number you will gently detach from your physical sensations,

And expand into a deeper state of awareness,

A state where you can connect with the infinite possibilities of the quantum field,

A space where all things are connected,

Where you are one with everything.

10,

Beginning to feel yourself becoming lighter,

As if your body is dissolving,

Releasing all attachment to the physical,

And expanding into the space around you.

9,

With every breath,

Feel yourself becoming more spacious,

Your awareness moving beyond the boundaries of your body,

Floating into the vastness around you.

8,

Let go of any sense of weight or form,

And feel yourself becoming pure energy,

Merging with the space that surrounds you,

With the field of infinite possibilities.

7,

As you continue to release,

You become aware of the infinite,

The boundless space where everything is connected,

You are no longer confined by your physical experience,

By your present reality,

You are a part of the energy,

The oneness,

The vast space of potential.

Feel your awareness expanding even further beyond the room,

Beyond this moment,

And merging with the energy of the universe,

As you become aware of the infinite,

Connected to all that is.

5,

Notice that in this state,

There is no past or future,

Only the eternal now,

An endless,

Boundless moment,

Where everything is happening all at once,

You are free,

Limitless,

And completely connected to all that is.

4,

Feeling yourself dissolving into this oneness,

Beyond time,

Beyond space,

Existing in pure potential.

3,

As you continue to expand,

You are no longer your body,

You are no longer your thoughts.

2,

The limitless possibilities,

Potential,

And space where creation happens,

You are completely free.

1,

You are now fully immersed in the field of oneness,

Pure awareness,

Pure energy,

And infinite potential.

And now,

As you rest in this expanded state of consciousness,

You realize that in this space,

You are connected to everything,

To all possibilities,

To the oneness of the universe,

There are no limitations here,

You are free,

Connected,

And infinite.

Feel the deep sense of peace and unity that comes from knowing that you are a part of everything,

There is no separation,

Only limitless potential,

And the energy of creation.

You are safe,

Whole,

And connected to everything that is.

As you settle into this relaxed state,

Allow yourself to focus on your breath.

Each inhale fills you with a sense of calm and clarity.

Each exhale releases any lingering tension or doubt.

You've already made incredible strides on your journey.

You've noticed the confidence that has been growing within you,

The confidence to set boundaries,

To say no when needed,

And to trust that the world will not fall apart when you prioritize your well-being.

You've proven to yourself that you can stand firm,

That you can make choices that serve your highest good.

And now,

It's time to deepen that strength.

You are cultivating a profound sense of confidence in your ability to resist temptations,

To choose long-term benefits over short-term gratification.

You are strengthening the belief that you have the power to stick to your goals,

And continue moving forward.

Now,

Imagine yourself going through your day,

Surrounded by all the usual temptations.

The snacks,

Quick fixes,

And foods that once called to you,

At first,

You might notice them in vibrant,

Full color,

Almost as if they are glowing,

Trying to catch your attention.

Perhaps you see the bright packaging,

The vivid textures,

And even the imagined taste seems strong and inviting.

You might even notice the sounds associated with them,

The crinkle of a bag,

The pop of a can,

The crunch of a bite.

But now,

With each breath you take,

Something begins to shift.

Notice how as you exhale slowly,

The colors of these tempting foods start to fade.

And with every breath,

They lose their vibrancy,

Becoming a bit duller,

A little less enticing.

The bright colors become muted,

Fading into shades of gray,

And eventually black and white.

Any sounds associated with these foods also begin to soften,

The crinkle,

The pop,

The crunch.

All of it fades into the distance,

Like a radio being turned down,

Until all you hear is the soothing sound of your own breath.

Notice how as these foods become colorless and muted,

They also begin to lose their clarity.

The edges blur,

And they seem to drift further and further into the background,

Almost as if they are surrounded by a fog,

Becoming harder and harder to focus on.

And as they drift away,

You realize they hold no power over you.

They are simply part of the scenery,

Unimportant and unappealing.

At the same time,

The foods that nourish and support your body begin to come into focus.

Imagine those healthy,

Nourishing foods in full,

Vibrant color.

You see fresh,

Crisp vegetables,

Juicy,

Vibrant fruits,

And rich,

Satisfying proteins.

Their colors are rich and inviting.

The sounds of preparing them,

Like the snap of a fresh vegetable or the sizzle of something nourishing on the stove,

Are clear and present.

And as your focus shifts,

You feel a deep sense of ease and neutrality.

Those old temptations are nothing more than a faded memory.

They simply don't appeal to you,

Because you know,

Deep within you,

What truly makes your body feel good.

You are free to choose foods that support your energy,

Nourish your body,

And align with the vibrant,

Healthy life you are creating.

And each time you see those old temptations,

They instantly appear dull and distant,

While the foods that nourish you remain vivid,

Alive,

And truly satisfying.

You are developing a new relationship with food.

One where food is simply fuel for your body.

You eat to nourish yourself,

To support your energy,

And to empower you to do the things you love.

There is no emotional connection to food anymore.

You feel free,

You feel light,

You feel in control.

If a craving ever arises,

You can easily take a moment,

Breathe deeply,

And ask yourself,

Is this aligned with my goals?

Is this truly what I want?

And you find that the answer comes naturally.

You find it easy to choose what serves you best.

You are also giving yourself grace.

You know that perfection is not the goal,

Progress is.

You understand that a single treat,

A moment of indulgence,

Is not a setback.

You can enjoy a treat without guilt,

Knowing that your choices are balanced,

And that your progress is not undone by a single moment.

You are releasing the need for all or nothing thinking.

You are finding a beautiful balance where most of your decisions support the healthy,

Vibrant life you are creating.

You are accountable to yourself,

But you do so with love and compassion.

Feel this truth sinking in deeply.

You are worthy of feeling good.

You are worthy of healing your body completely.

You are capable of choosing what is best for you with ease and confidence.

With every breath,

This new sense of power and freedom grows.

Your confidence expands.

You are in control.

You are strong.

You are exactly where you need to be.

And now that you have absorbed everything you need from this session,

There is nothing more to do,

Nothing more to think about.

You can allow yourself to drift even deeper now,

Gently letting go of any thoughts,

Any remaining tension,

And surrendering completely to this moment of rest.

Feel your body becoming heavier,

More relaxed as it sinks deeper into the surface beneath you,

So comfortable,

So supported,

As if the bed itself is holding you in a warm embrace.

You are safe here,

And it is perfectly okay to fully let go,

To release the day and allow yourself to drift into sleep,

Deep and restful sleep.

And with each breath you take,

You feel yourself relaxing more and more.

There is nothing you need to do but let yourself rest,

Let yourself surrender to the quiet,

The calm,

And the peace that surrounds you.

And as you settle into this stillness,

Feel the warmth and comfort of your bed wrapping around you like a soft blanket inviting you to let go completely.

The day is done,

And everything that needed to be done has been completed in its own time.

You've done everything you needed to do,

And now you can allow your mind and your body to rest deeply,

Peacefully,

And with the knowledge that tomorrow will come in its own time,

Bringing fresh energy,

Clarity,

And peace.

But for now,

You can let go of tomorrow,

Let go of the past,

And simply be here in this moment,

Breathing softly,

Slowly,

As you begin to drift into a deep and restful sleep.

With every breath you take,

You are drifting further and further into that calm,

Peaceful space,

The space where deep,

Restorative sleep awaits you.

Your body is completely relaxed now,

Your mind is quiet,

And you feel safe,

Held,

And at ease.

And as you continue to relax,

Feel your body becoming heavier and heavier,

Sinking deeper into the warmth of your bed,

As if you were being cradled by the Earth itself.

You are fully supported,

And it feels so good to let go,

To allow your body and mind to drift deeper into relaxation,

Deeper into sleep.

And as you drift comfortably into sleep,

Allow these gentle affirmations to continue softly in the background,

Supporting you throughout the night,

While you rest deeply and peacefully.

It's so easy to choose foods that make my body feel good.

Food is neutral fuel that supports my life,

Cravings pass quickly and effortlessly.

I feel confident saying yes to what truly serves me,

And prioritizes my long-term well-being.

Nourishing foods feel satisfying and grounding to me.

My choices consistently reflect the healthy life I'm creating.

I trust myself to make aligned choices with ease.

It's so easy to choose foods that make my body feel good.

Food is neutral fuel that supports my life,

Cravings pass quickly and effortlessly.

I easily prioritize my long-term well-being.

Nourishing foods feel satisfying and grounding to me.

My choices consistently reflect the healthy life I'm creating.

I trust myself to make aligned choices with ease.