Welcome to the still point,
A meditation for you to use during a difficult meal,
Whether due to fear,
Guilt,
Restriction,
Or urges to disconnect.
If you're listening right now,
You're likely sitting in front of a meal that feels hard.
Maybe your heart is racing,
Maybe your stomach is in knots,
Maybe your mind is full of noise.
Please remember,
You are not doing this alone.
I'm right here with you,
Right here,
And we're going to move through this moment together.
One breath,
One bite,
One kind word at a time.
Let's begin by anchoring into your body.
Sit in a way that allows your feet to press into the floor.
Let your shoulders soften.
Let your hands rest somewhere safe,
In your lap or gently beside your plate.
Close your eyes,
If that feels okay,
Or just lower your gaze.
Take a deep breath in through your nose,
And exhale fully through your mouth,
And exhale.
Let your breath become the rhythm that steadies you.
Now,
Take a moment to check in with yourself.
Physically,
What sensations are present?
No need to change it,
Just name it.
What feelings are coming up?
Just let whatever is there to be.
How does your body feel overall?
Feel you just as you are.
Notice the colors,
The textures,
The temperature.
If the urge to disconnect arises,
That's okay.
Just gently guide your awareness back and away from the story in your mind.
We want it to the reality in front of you.
You don't need to overthink or hesitate.
Let it expand,
And exhale out through the top of your head.
Let this breath clear space for the next step.
Now,
If you haven't already,
Go ahead and take your first bite,
Or your next bite.
I'm right here.
Chew slowly and gently.
There's no need to love the food.
There's no need to feel ready.
You just need to keep showing up.
For your body,
For your healing.
As you eat silently,
This food is here supporting me.
I am safe in this moment.
I already deserve it.
Let yourself chew fully.
Swallow,
And then pause.
Notice your breath.
Notice your feet still on the ground.
Notice your courage.
Let's do a short round of breathing together before your next bite.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three.
Now,
Another bite if you're ready.
You are not doing this wrong.
You are practicing staying connected to yourself,
To your body,
To your recovery.
Even if your mind is screaming,
Your breath is still here.
Even if guilt is rising,
Your courage is rising too.
Inhale deeply,
In,
In.
Exhale out through the crown of your head,
Letting the guilt float away like smoke.
Let your breath become the buffer between you and the eating disorder's voice.
Now,
Check in again.
How's your body feeling now,
Just a few minutes later?
Has anything softened?
Is anything still holding tight?
There is no perfect pace.
Go ahead and take another bite if you're ready.
If not,
Just breathe.
There's no timeline here.
You're already doing something really brave.
I'm going to give you a few more moments of stillness for you.
Take a moment to offer yourself this.
I stayed.
I showed up.
I did not abandon myself today.
Just breathe and eat.
I'll be right here.
You did so great.
