Weight Control - Portion Control

Most of us most of the time eat too much at meals (and between meals).

This track makes it easier to recognise this and start to build positive habits, encouraging eating the right amount at the right speed.

This recording should be used last thing at night. You can fall asleep whilst listening.

For best results, use every night for three weeks.

Transcript

Take some time to settle down.

You can sit or lie down as long as you're comfortable.

Do that now.

Make sure you're comfortable.

Take a gentle deep breath in.

And as you breathe out,

Close your eyes.

Allow your eyes to close.

And you can allow your eyes to remain comfortably closed throughout this entire recording,

Knowing that you can open them at any time if you wish.

In a moment,

I'm going to guide you down into relaxation.

The secret to relaxation is simply not to try.

Just allow whatever is happening to happen and enjoy the experience.

And as you settle down into relaxation,

You can slowly begin to turn your attention to your breathing.

Notice the flow of your breath in and out.

In and out.

You may notice a difference in temperature between the in-breath and the out-breath.

In and down.

Up and out.

In and down.

Up and out.

Place one hand gently on your chest and one hand gently on your stomach over the belly button.

Begin to breathe a little deeper now.

Just a little deeper.

And as you inhale,

Expand your stomach out a little.

Just a little.

And as you breathe out,

Let your stomach move back in.

Don't try.

Just allow.

As you inhale,

Expand your stomach out a little.

Just a little.

As you breathe out,

Let your stomach move back in.

And notice how as you breathe out,

You relax a little.

You deepen a little.

You sink down a little more.

Spend a few moments allowing each out-breath to relax you further.

Every out-breath relaxing you.

Every out-breath taking you deeper.

Imagine every out-breath is guiding you down into relaxation.

The music,

Your breathing,

And the sound of my voice helping you to drift deeper.

If it feels comfortable and natural,

Place the tip of your tongue onto the roof of your mouth,

Just behind the teeth,

And allow the flow of your breathing to continue.

Be gentle with yourself.

Don't try.

Just allow.

Imagine that with every out-breath,

Your legs and feet are relaxing.

With every out-breath,

Your legs and feet are getting heavier.

Imagine that with every out-breath,

Your arms and hands are relaxing.

With every out-breath,

Your arms and hands are becoming heavier.

Imagine that with every out-breath,

Your upper body is relaxing.

With every out-breath,

Your upper body is getting heavier.

Imagine that with every out-breath,

Your neck and shoulders are relaxing.

With every out-breath,

Your neck and shoulders are becoming heavier.

Imagine that with every out-breath,

Your entire body is relaxing.

With every out-breath,

Your entire body is becoming heavier.

Imagine that with every out-breath,

Your face is relaxing.

With every out-breath,

Your face is softening.

Spend a few moments allowing your breathing to take you a little deeper down relaxed.

As your breathing continues to slow,

You are now aware of how easy this process is and how relaxed you are becoming.

The deeper you go,

The deeper you choose to go,

And the deeper you choose to go,

The deeper you go.

Any unnecessary,

Unneeded discomfort is simply melting away,

Leaving your body.

And as your body continues to relax at its own pace,

So your mind is becoming more and more aware of the sound of my voice.

The sound of my voice that stays with you now,

No matter where you drift,

No matter where you go.

If you haven't already,

You can move your hands into a more comfortable position and allow your breathing to find its own depth and rhythm.

Allow your hands to move into a comfortable position and allow your breathing to find its own depth and rhythm.

In a moment,

I'm going to count down from 10 to 1.

I would like you to time your exhalation to coincide with the countdown.

But don't be concerned if the timing is slightly off.

It's the procedure that counts.

So ready.

Take a gentle,

Deep breath in,

And turn.

Exhale.

Sinking deeper and deeper.

Take a gentle,

Deep breath in,

And nine.

Exhale.

Heavier and heavier.

Take a gentle,

Deep breath in,

And eight.

Exhale.

Slower and slower.

Take a gentle,

Deep breath in,

And seven.

Exhale.

Deep down relax.

Take a gentle,

Deep breath in,

And six.

Exhale.

Sinking down now.

Another gentle,

Deep breath in,

And five.

Exhale.

Deeper and deeper.

A gentle,

Deep breath in,

And four.

Exhale,

Allowing it to happen.

A gentle,

Deep breath in,

And three.

Exhale.

Deep down relaxed.

A gentle,

Deep breath in,

And two.

Exhale.

Heavier and heavier.

And one more gentle,

Deep breath in,

And one.

Exhale.

All the way down.

Deep down relaxed.

As you allow your breathing to find its own depth and rhythm.

And each exhalation takes you deeper and deeper.

As I talk now to your unconscious mind about a matter of importance.

It's time now to start really enjoying your food.

And just as important,

Enjoying the right amount of food.

To really start enjoying the ceremony of eating.

To enjoy every mouthful.

And be conscious of every taste and texture.

To pay attention to the eating process without distraction.

From this moment on,

When you are eating,

You will minimize all distractions.

Perhaps no more television whilst eating.

Perhaps no more working whilst you are eating.

Perhaps no more in-depth discussions whilst you are eating.

You see,

In the past,

Like so many people,

You involved yourself in other activities whilst eating.

Your mind was distracted away from the food.

And you missed so much of the pleasure of the food and the subtle signals of your body.

So from this moment on,

When you are eating,

You minimize all distractions.

Perhaps no more television whilst eating.

Perhaps no more working whilst eating.

Perhaps no more in-depth discussions whilst you are eating.

Now that you have decided to eat the right kinds of healthy foods to achieve your goals,

You realize that by avoiding distractions whilst you eat,

You can slow down the eating process and enjoy it even more.

You now take your time and enjoy every bite.

You are fully present when you are eating,

Enjoying each mouthful,

All the tastes and textures and aromas.

Because you are taking your time with every bite,

You are enjoying your food even more.

You may now appreciate the subtle flavours that you may have missed in the past.

And because you are taking your time with your food,

Your body is more able to recognize when it is full.

In the past,

You may have missed the subtle signals that your body has had enough food.

But from this moment on,

You are aware of these signals from your body and you are able to slow down and stop eating,

Feeling that you are physically and emotionally satisfied with what you have eaten.

Because you are now taking your time with every bite,

You are enjoying your food even more.

You are now appreciating the subtle flavours that you may have missed in the past.

And because you are taking your time with food,

Your body is more able to recognize when it is full.

This new recognition of feeling naturally full gives you a tremendous feeling of being back in control.

You are enjoying feeling in control of your speed of eating and enjoying being back in control of the amount you are eating.

When you feel naturally full,

You simply stop eating.

It doesn't matter what is left on your plate,

You are now in control.

Because you are taking your time with every bite,

You are enjoying your food even more.

You are now appreciating the subtle flavours you may have missed in the past.

Because you are taking your time with your food,

Your body is more able to recognize when it is full.

And as the days go by and turn into weeks,

And your weight and body shape start to change,

You begin to realize that your portion sizes have changed.

You are putting less food on your plate.

You ask for smaller portions when you are eating out.

You feel comfortable and satisfied after a meal.

And your body has time to digest the food that you have eaten.

You are putting less food on your plate.

You ask for smaller portions when you are eating out.

You feel comfortable and satisfied after a meal.

And your body has time,

Time to digest the food that you have eaten.

And because your body has eaten the right amount of food for you,

There are no cravings later on in the evening.

And because your body has eaten the right kind of food for you,

There are no cravings later on in the evening.

You are in control of your portion size.

But you are also in control of your meals.

You eat three healthy meals a day.

Three healthy meals with the right portion size for you.

Three healthy meals that leave you comfortably full and satisfied emotionally and physically.

You may choose to use smaller plates than in the past.

This makes it easier to control the amount of food eaten.

You now find it easier to plan your meals ahead of time.

Making it easier for you to shop for the right amounts and the right kinds of food.

If you are eating snacks from a bag,

From now on you use a plate or a bowl.

This allows you to really pay attention to what you are eating and the amount that you are eating.

If you prepare too much food,

Save some for the next day or freeze some for the future.

And because your body is now eating the right amount of food for you,

There are no cravings later on in the evening.

You are in control of your portion size.

But you are also in control of your meals.

You eat three healthy meals a day.

Three healthy meals with the right portion size for you.

Three healthy meals that leave you comfortably full and satisfied emotionally and physically.

You now choose to use smaller plates than in the past.

This makes it easier to control the amount of food eaten.

It's easy now to plan your meals ahead of time.

Easy to shop now for the right amounts and the right kinds of food.

If you are eating snacks from a bag,

You now use a plate or a bowl.

This allows you to pay attention to what you are eating and the amount that you are eating.

If you prepare too much food,

Save some for the next day or freeze some for the future.

You have patience now,

Calm and relaxed determination.

Nothing can shake it.

You go on patiently day to day,

Eating the right amount of healthy food.

Remembering how wonderful it feels to be naturally full and satisfied.

How wonderful it feels to be in control.

To be back in touch with your body.

And every day,

In its own way,

Is a success.

A step in the right direction.

You become accustomed to this feeling of success.

It boosts your confidence,

Making it easier to change other unwanted habits.

Making it easier to move towards your goals.

And you thank yourself for the perfect motivation and the gift of being back in control.

You are always in control.

You can just drift down now.

Drift down into sleep.

Your mind can wander into dreams.

Your body relaxing as you drift deeper down.

Deeper down into sleep.

Deeper down into sleep.

Deeper down.

Deeper into sleep.

Deeper into sleep.

Deeper into sleep.

Deeper into sleep.

Deeper into sleep.

Deeper down.

Deeper into sleep.

Deeper into sleep.

Deeper down.

Deeper into sleep.

Deeper into sleep.

Deeper into sleep.

Deeper down.

Deeper into sleep.

Deeper down.

Deeper deep sleep.

Deeper deep sleep.

Deeper deep sleep.

Deeper deep sleep.

Deeper than a and two sleep.

You You Deeper down You deeper into sleep You You Deeper down You deeper into sleep You You

Reviews

Thank you for creating the weight series. I listen to them often and find them very helpful. Your voice is so relaxing. I appreciate your work Andrew. Namaste 💛

Trying to eat healthier and have smaller portions. This helps keep my mind right. Thank you again. You are appreciated.

Fell asleep before it ended, but I know these work as I'm feeling quite trim, the scales don't lie. Thank you so much, the emotional eating one helped me on this road too. Brilliant.

I will review again when the extra kilos are gone 🤣

Thank you for your suggestions

Thank you 🙏🏽

I am grateful for the tools you provide. The tools to slow down my breathing as well as the reminders of intentional eating. I needed these reminders to work towards my goals. Thanks. Namaste.

Thank you so much for a wonderful session.

by far my favorite voice and styke of meditations.

Namaste 🙏🏻🧘🏼‍♀️