Thank you for selecting this guided meditation on Emotional Eating.
This meditation is designed to help you overcome your urge to eat in this moment.
Psychologists have found that urges often naturally subside if we don't act on them immediately.
This principle is called urge-surfing,
Where people are encouraged to observe their urges without acting on them,
Recognizing that they will eventually pass.
Let's begin by finding a quiet and comfortable place to sit or lie down.
Close your eyes or stare comfortably out a window if that's available to you.
Take a deep breath in,
Filling your lungs with fresh air,
And exhale.
As you exhale,
Let go of any tension or stress you may be carrying.
Relax your shoulders away from your ears.
Release the jaw.
Take another deep breath in,
Allowing yourself to settle into this moment.
Now bring your attention to your body.
Notice how it feels in this present moment.
Start with your feet.
Wiggle your toes.
Slowly move your awareness up through your calves and your knees,
Through your upper legs and your hips,
And bring your awareness to your tummy.
Move your awareness to your lower back,
Up through the upper back and your shoulders,
Down through your arms and wiggle your fingers.
Now bring your awareness to your head and your jaw.
Let the lips part if that's comfortable for you.
Pay attention to any areas of tension or discomfort,
And allow everything to relax and soften with each breath.
Emotional eating is often a response to our emotions rather than physical hunger.
So let's take a moment to acknowledge and explore these emotions.
Bring to mind this recent experience of the urge to emotionally eat.
Visualize the situation and allow the emotions associated with it to arise.
It could be stress,
Sadness,
Boredom,
Or any other feeling that would have triggered the urge to eat.
As you observe these emotions,
Remind yourself that they are natural and valid.
Emotions are a part of being human.
It's really important to honor and acknowledge them.
Take a deep breath in,
And as you exhale,
Imagine releasing any judgment or self-criticism you may be holding onto.
If you have certain words in your mind that you are saying to yourself,
Visualize putting them into a balloon and letting them float away.
Now imagine a calming and peaceful place in your mind.
It could be a beach,
A forest,
Or any place where you feel safe and at ease.
Picture yourself there,
Surrounded by beauty and serenity.
Take in the details of this peaceful place.
Notice the colors,
The textures,
The sounds,
And the smells.
Allow yourself to fully immerse in this tranquil environment.
As you soak in the atmosphere of this peaceful place,
Notice how your body feels.
Is there a sense of relaxation or lightness?
Allow these sensations to spread throughout your entire being,
Bringing a sense of calm and tranquility.
In this peaceful state,
Bring your attention back to the emotions that triggered the urge to eat.
Visualize them as separate entities floating in front of you.
Notice their colors,
Shapes,
And sizes.
Do you see boredom?
What does it look like?
Maybe it's a gray balloon suspended in front of you.
Explore what else is coming up.
It could be loneliness or sadness.
If so,
What colors and objects would you assign to those?
Now imagine a gentle breeze blowing through your calming place,
Carrying away those emotions.
With each breath,
Feel the breeze gently blowing away the emotions,
Leaving you feeling lighter and freer.
As these emotions dissipate,
Visualize yourself making a conscious choice to respond to these emotions in a different way the next time you experience them.
Imagine engaging in an activity that brings you joy and nourishment,
Such as taking a walk in nature,
Listening to music,
Or engaging in a creative outlet.
Do you have an easel in front of you,
And are you painting?
Are you playing guitar?
Are you dancing?
See yourself experiencing these activities with a sense of presence and mindfulness.
Notice how they fill you up emotionally and provide a deep sense of satisfaction,
Than emotional eating ever could.
Feel the positive energy flowing through you as you engage in these nurturing activities.
Notice how your body and mind respond to this new way of coping with emotions.
Take a moment to anchor this new response in your mind.
Repeat this positive affirmation to yourself.
I choose to respond to my emotions with love and self-care.
Say it again,
Allowing the words to sink deep into your being.
I choose to respond to my emotions with love and self-care.
And one more time.
I choose to respond to my emotions with love and self-care.
As you continue to breathe deeply and calmly,
Know that you have the power to make conscious choices about how you respond to your emotions.
You are capable of nurturing yourself in healthy and fulfilling ways.
Remember that this practice is always available to you.
Whenever you feel the urge to engage in emotional eating,
You can take a moment to pause,
Breathe,
And choose a response that truly nourishes your body and soul.
Now let's slowly bring our attention back to our physical body.
Wiggle your fingers and toes.
Stretch gently if you need to.
Take a deep breath in.
And as you exhale,
Begin to open your eyes,
Coming back to the present moment,
Feeling refreshed and empowered.
Remember that by acknowledging and exploring your emotions,
Finding healthier alternatives,
And responding with love and self-care,
You can create a positive shift in your relationship with food and nourish your mind,
Body,
And soul.
This concludes our guided meditation.
Thank you for taking this time for yourself.
