Here's a short meditation to provide a little mindfulness practice when you're trying to lose a few pounds.
It's been a fun and feastful summer for me and I'm a few pounds up so I made a commitment to myself this September to lose about five pounds and this will take some planning.
So a little food prep,
An exercise plan which I'm never without,
And some mindfulness practices that can help get me back on track.
So if you'd like to join me,
Here we go.
This is something we can do a few times a day.
It's short enough so that we can incorporate it into our mindful eating plan maybe before breakfast,
Before lunch,
And if you have that little craving time between 3 and 4 p.
M.
Perhaps then and maybe after dinner if that is a time that might be troublesome where a little extra snacking might be your habit.
You know we're all about changing habits in a mindful way.
So find a comfortable seat and allow your eyes to close.
And we'll start by taking an inventory of our physical presence.
Notice your feet.
Notice your legs.
Feel your hips and then feel your belly.
Notice how the belly is feeling.
Is it full?
Do you hear little rumblings perhaps suggesting hunger?
Place your hands on your belly and really feel the sensations.
Is your last meal still digesting perhaps?
Or is there some space,
Some expansiveness?
Send the breath into the belly.
Fill up with breath before you consider that food might be necessary at this time.
Exhale completely so you can feel that sense of true emptiness of breath.
And then fill up again,
Filling up the belly,
Bringing the breath into the rib cage,
And then feel the sensation of that heart space filling up.
Perhaps what we need at this time is not so much food but maybe that sensation of a filling of the heart space.
Exhale completely,
Letting go completely,
Keeping that exhale nice and long and slow.
And then one more.
This will be our third round of breath.
So fill up completely belly,
Ribs,
Heart space,
All the way up into the collarbones,
Sending that heart forward,
The chest drawing forward,
And the shoulder blades drawing together in the back.
And then exhale slowly,
Completely,
Fully.
Now bring your awareness into that throat center where you swallow and maybe take a little swallow in your throat,
Softening,
Relaxing the throat.
And then feel the sensations in your jaw,
Your cheekbones,
The space around your eyes,
And even the space behind your eyelids.
Bring your awareness to the crown of your head,
Sitting up taller,
Feeling the sensation of length in the body.
And then bring your awareness to your entire body.
Notice what you feel in this moment,
Perhaps a little bit more.
Notice what you feel in this moment,
Perhaps the breeze,
The sensation of clothes on your skin.
Notice sounds.
And if the sound of the rumbling of your tummy is drawing your attention there,
Just notice it.
Notice sensations of heaviness,
Of lightness,
Sensations of fullness contrasted with sensations of emptiness.
Feel the energy that is you,
Your essence,
Your unique,
Energetic template.
What is it that makes you,
Uniquely you,
And see if an image comes to mind that brings a smile to your face that best describes your specialness,
Your unique blueprint of your body.
Best describes your specialness,
Your unique blueprint,
Your loving presence here.
And then take one more long,
Deep,
Extravagant breath,
Filling up completely,
Even to the area surrounding your physical body.
And then letting go,
Just let that breath be released.
And begin to make slow,
Small movements with fingers and toes,
And then blink your eyes open.
And let a smile come to your lips again,
Noticing where you are in this physical space,
Finding gratitude for your unique essence.
That has nothing to do with your weight,
But everything to do with wanting to be present and feel good in this physical body that we are so blessed to be able to inhabit.
So from this place,
Make your decision about your body.
So from this place,
Make your decision about what it is you would like to eat,
Or maybe it's time to take a little walk,
Whatever it is.
May you have a blessed day,
And I will see you again at this practice.
I'll be joining you,
And feel free to make any comments about how this has worked for you to bring you back into the present moment prior to making a decision about eating or drinking or perhaps even using substances that you may have been using to numb.
We all numb from time to time,
So no shame,
No shame,
Just the human condition.
Namaste,
My friends.
Until next time.
