Hello,
I am Dr.
Gail Gross.
It is my pleasure today to guide you through a 20-minute meditation that focuses on reducing the stress that comes from being overweight.
After my hysterectomy,
I found I could no longer lose weight.
No matter what diet I tried,
My weight stayed the same.
I gained 30 pounds and had resigned myself to a middle age spread.
Not only was I uncomfortable in my clothing,
But I realized that I was uncomfortable within myself.
One day while I was speaking to my internist,
He suggested that certain foods may cause inflammation,
And that inflammation made you hungry as well as retain weight.
As an educator with a PhD in psychology,
I was well aware that stress can also cause inflammation.
I suddenly realized that if you could reduce the stress that contributes to inflammation through stress reduction techniques as well as through diet,
One should be able to lose weight and keep it off.
This aha moment led me down the path to a healthier and happier me.
By reducing the emotional stress of being overweight through the stress reduction techniques we will practice today,
And eliminating foods that may cause inflammation such as dairy,
Soy,
Peanut butter,
Gluten,
Sugar,
And artificial sweeteners,
I have been able to both lose weight and keep weight off.
As a result,
I have created a meditation technique which focuses on the stress that comes from being overweight.
Let us begin.
The first thing you will do today is lie down quietly on a mat on the floor.
Put your legs a foot apart and keep your arms relaxed and away from your sides.
Close your eyes and listen to my voice.
To begin,
Think of your toes,
Tense and release your toes as you tell them to relax.
Now,
Let them go.
Then,
With your eyes still closed,
Think of your legs.
Once again,
Tense and release your legs as you tell them to relax.
Now,
Relax and let them go completely.
With your eyes still closed,
Move your focus to your thighs.
Tense and release your thighs.
Now relax.
Move your thoughts gently to your stomach.
Hold your breath to the count of three.
One,
Two,
Three,
And let it go.
Bring your thoughts up to your chest.
Hold your breath to the count of three.
One,
Two,
Three,
And release.
Now,
Relax.
Think of your arms.
Now,
Tense and release your arms.
Then,
Relax and let your arms drop to the mat.
Next,
Bring your attention to your hands.
Make two fists and tense and relax your hands.
Very good.
Then,
Think of your shoulders.
Bring your shoulders up to your neck and tense and release them.
Now,
Relax and let your shoulders drop back to the mat.
Think of your face.
Tense and release your face while thinking the word relax.
And finally,
Think of the top of your head.
Tense and release the top of your head.
And with your eyes still closed,
Think of the word relax.
Now,
Check in with your body.
Think of your toes.
Are they relaxed?
Your legs,
Are they relaxed?
Your thighs,
Are they relaxed?
Your stomach,
Is it relaxed?
Your chest,
Is it relaxed?
Your arms and shoulders,
Are they relaxed?
Your hands,
Are they relaxed?
Your face,
Is it relaxed?
And the top of your head,
Is it relaxed?
With one final thought,
Tell your whole body to relax.
Now,
With your eyes still closed,
Your body relaxed so it feels as if it is so heavy that it is sinking down into the mat.
Focus on your breathing.
Notice how peaceful it is as your breath flows in and out.
To the count of three,
Breathe into your nose.
You will note that when the air comes through your nostrils,
It is cool.
Now,
Pay attention to the air going out of your nose.
You will notice that that air is warm.
For just one moment,
Simply follow your breath.
As you are breathing in and out,
Soften your belly.
Breathe out to the count of three.
Breathe in to the count of three and hold your breath in the middle.
Then,
Breathe out again to the count of three.
You will do this for two minutes.
You will do this for three minutes.
You will do this for four minutes.
You will do this for three minutes.
You will do this for three minutes.
Finally,
I want you to think of the word,
Relax.
Breathe out to the count of three and in your mind's eye,
Think the word,
Relax.
Breathe in to the count of three and hold your breath.
Then,
Continue on breathing out to the count of three.
And in your mind's eye,
Think the word,
Relax.
You will continue this for three minutes.
Breathe in to the count of three and hold your breath in the middle.
Breathe out to the count of three and hold your breath in the middle.
Breathe out to the count of three and hold your breath in the middle.
Breathe in to the count of three and hold your breath in the middle.
Breathe out to the count of three and hold your breath in the middle.
Breathe in to the count of three and hold your breath in the middle.
Breathe in to the count of three and hold your breath in the middle.
Breathe in to the count of three and hold your breath in the middle.
I want you to imagine yourself as you would like to look.
Think of your body in as much detail as possible.
See the size of your body,
The shape of your body,
The color of your hair,
Your eyes,
Your skin,
Your clothes.
Keep this image in your mind's eye daily,
A picture of the you you wish to be.
Next,
Remind yourself that when our bodies get heavy,
Beyond the size and shape they should normally be,
Not only is the fat on the outside of our body,
But equal amounts of fat reach into our bodies,
Even into our organs and arteries.
When the urge to overeat arises,
Remind yourself that it takes less and less food to satisfy you,
And only healthy foods will do.
Think of healthy food that is organic,
Clean,
And pure.
Then think of food as healing,
And that you only put into your body that which is pure,
Clean,
And healthy.
Tell yourself that the gift of delicious,
Healthy,
Clean,
And pure food enhances your body in a way that offers feeling satisfaction and happiness.
Then teach yourself to eat consciously by being aware of the foods you are eating.
Look at the colors and textures and smell the aromas of your food.
Think of eating as a way of bringing healing and enjoyment to your body.
This is the real you,
And you can call upon this image anytime you wish by simply closing your eyes and breathing in and out.
Enjoy this wonderful experience for one minute,
Just lying quietly and watching your breath.
So so so When you are ready to get up,
Slowly say to your toes,
Be alert.
To your legs,
Be alert.
To your thighs,
Be alert.
To your stomach,
Be alert.
To your chest,
Be alert.
To your arms,
Be alert.
To your hands,
Be alert.
To your face,
Be alert.
And to your head,
Be alert.
Now take a deep breath,
A big stretch,
And open your eyes to a stress-free and calm state.
