Healthy Weight Loss Sleep Session

Relax and listen nightly, for 3 weeks, as you are going to sleep. Using guided meditation for weight loss is natural, safe and effective for long-term lasting results. As you listen to this recording, you will naturally find yourself making healthy food choices and reduce your portions, to loose weight healthily and easily.

Your subconscious mind already knows what is needed to nurture mindful eating and exercise habits. This sleep meditation session will help you unlock your own personal spa sanctuary; a place where you find confidence, calmness and motivation to make this year your healthiest year yet.

Transcript

Hi,

This is Kim Carmen Walsh welcoming you to this guided sleep session.

This session has been designed especially to help you lose weight healthily while strengthening and improving your relationship with your body and with food.

Your subconscious mind already knows how to affect changes that are beneficial to you both physically and emotionally.

By giving yourself this time and space before drifting into sleep,

You are more easily able to focus your attention on the healthy changes necessary to lose weight and nurture a kinder approach to looking after your body and letting go of unhelpful behaviours.

There is absolutely nothing you need to do,

Just lie back and listen.

You will find that by repeatedly listening to this recording,

You naturally adopt positive thoughts and habits that strengthen and benefit your mind,

Body,

And emotions,

As well as reaching your desired healthy weight.

This recording will also help you to strengthen your own calm confidence so that you naturally find yourself looking,

Breathing,

Feeling and sounding more focused.

If you fall asleep before the end of this recording,

It's perfectly fine.

As I guide you into sleep,

Your subconscious mind is always listening and open to positive suggestions aimed at strengthening trust and belief in yourself.

It will help you to adopt healthier eating habits that will continue after achieving your healthy weight and maintaining this change long term.

So,

When you are ready,

Please make yourself comfortable in your bed.

Take a deep breath in,

And as you slowly breathe out,

Close your eyes and begin to relax,

Bringing your attention now to the sounds you can hear.

The sound of my voice,

Any background sounds,

Perhaps any noise where you are,

So that you allow each and every sound to help you to relax more deeply.

Noticing also the silence beneath all noise,

The space between all words,

And learning to let go of thoughts and beliefs that no longer serve you well.

Breathing deeply in and slowly out,

Perceiving how you can bring tranquility and confidence into your everyday life,

Choosing to nurture beliefs and actions that benefit you and the future.

In your imagination now,

In your mind's eye,

You see,

Feel,

Experience yourself walking along a wide sandy beach.

It is the end of a beautiful warm summer's day,

And with each slow footstep,

You can feel the warmth of the sand beneath your feet.

Soft and light,

The sun is setting on the horizon,

And you can still feel the healing warmth of the rays of the sun on your skin.

The most perfect temperature for you,

Allowing yourself to let go and drift deeper and deeper,

Relax.

Looking out to the sea,

The sunset is made up of the most beautiful vibrant colours,

A mix of warm oranges and pinks.

Breathing in deeply,

You smell the refreshing sea air,

And you can hear the softly breaking waves against the shoreline,

Noticing how good it feels as you bring your focus,

Your attention,

Turning it like a torchlight away from your thoughts,

And towards the physical sensations of your body,

Using all of your senses,

Aware of your body lying in your bed.

And as you notice this,

It's like turning the volume down on your thoughts and your opinions as you bring your focus to the present moment.

And this action of altering the focus of your attention is the same process that you will use in your everyday waking state,

Helping you to naturally step away from beliefs and behaviours that are no longer necessary for your wellbeing.

Perceiving and choosing instead to focus on thoughts and actions that positively benefit your physical and emotional health.

As you give this time before drifting into sleep,

You see,

Feel,

Experience yourself from this moment on eating more healthily and moving your body in ways that bring you happiness,

Ease and contentment.

Naturally tailoring the suggestions that I make to work most effectively for you,

So that you easily lose the healthy amount of weight you would like to lose.

Steadily and each week,

Losing at least one pound or half a kg a week.

Until you reach your desired healthy weight,

Just continue to listen to the sounds you can hear,

Drifting deeper and deeper down into sleep.

A sense of safety and restoration,

Bringing healing to your mind and your body.

So in your imagination,

As you continue to feel,

See,

Experience yourself walking across the beach,

You are at your ideal weight.

The vision of yourself in future days,

Weeks and months.

You can feel the warm sun on your skin.

You have lost all the weight you desire.

You are smiling,

Feeling confident and relaxed,

Being more energetic,

Positive,

A glowing beauty that radiates from within.

You know and perceive what healthy changes are necessary to resonate with this future version of yourself.

Kinder to your body and more patient with your emotions,

Letting go of judgements and criticisms.

As you adopt healthy eating habits that truly nurture your body and strengthen your emotional resilience.

Of sensing the joy and ease of being in your skin.

Just allowing yourself to relax more deeply.

Drifting down into the deepest and most helpful trance for you.

Adopting thoughts,

Behaviors and beliefs that empower you to naturally implement healthier eating and exercise habits.

From this moment on,

And improving day by day,

Night by night,

So that you're feeling stronger,

More resilient and kind in your approach to what you eat and how best to exercise.

Simply and effectively.

Eating more healthily and letting go of beliefs that are no longer necessary.

You choose instead to strengthen beliefs and thoughts and actions that positively impact your well-being and confidence.

Both now and in the near and distant future.

So that you see,

Feel and experience yourself in the coming days,

Weeks and year.

You are stronger,

Healthier,

Happier.

Aware of how using an holistic approach,

You perceive the cause and effect of your thoughts and actions.

So that you naturally choose ideas and behaviors that more positively impact your weight and your emotional and physical well-being.

Continuing to see your future self.

Walking slowly along the beach.

Following a path that takes you across the wide sand dunes.

And brings you to a beautiful beach house.

Your own personal spa retreat is directly ahead of you now.

A special place just for you.

A house that is designed and built exactly to your preferences.

Your very own coastal sanctuary that's nestled on the edge of the grass-covered dunes.

The sun continuing to sink below the horizon.

So that as you reach the steps to the house,

It has become quite dark.

The sky above,

A deep velvet blue blind,

With the first twinkling stars becoming visible.

Nature and all about you is letting go of the day and drifting down into a sleepy hush.

Such a beautiful,

Magical time.

Transformative time as day turns to night.

A sense of the landscape being cloaked in the soothing blanket of sleep.

Surrendering to sensations of comfort and quiet and deep relaxation.

Sleeping deeply and restoratively throughout the night.

That you awake only at a time that you set for yourself.

Feeling positive,

Confident and naturally replacing unhealthy thoughts and actions for ones instead that bring you greater happiness and joy and bliss in your skin.

In just being you,

You enter your perfect beach house retreat and as the door closes quietly behind you.

.

.

.

The sound of the waves softly crashing on the shore become muted and distant.

You can hear now the soothing sound of relaxing music.

It softly emanates from the large,

Luxurious reception room of the spa resort.

Entering this room,

You see that it is exquisitely decorated with a tasteful blend of both antique and contemporary furniture.

The sofas and the chairs are upholstered in the most beautiful and sumptuous fabrics you can imagine.

There are elegant tables upon which you see vases of beautifully arranged fresh flowers.

As well as ornate old table lamps that softly light this room.

The fire in the fireplace is lit and a warm amber light glows.

You can hear the soft crackle of the burning logs.

So making yourself comfortable near the fireplace,

Choosing to either lie down on the soft and sumptuous rug near the fire or perhaps on the luxurious sofa,

Breathing in deeply through your nose and breathing slowly out,

You allow yourself to relax more deeply.

The atmosphere of this beautiful spa hotel is scented with a soothing and aromatic hint of woody cedar mixed with the comforting aroma of beeswax,

Lavender and lemon balm.

Scents that encourage you to nurture physical and emotional well-being help you feel,

See,

Experience a perception of finding a place of sanctuary and healing.

This is a retreat where you surrender old unhelpful habits and beliefs and allow a soothing wave of contentment and tranquility and calm confidence to flow through you,

Through your body,

Through your mind.

A special resort and wellness spa where you return to be enveloped in peace and calm.

A soothing blissful delight that you take with you into sleep and into your dreams,

Into your everyday waking state,

Feeling determined,

Motivated,

Positive and confident,

Knowing a sense of ease and peace in your skin,

Having lost all the weight you desire to lose,

Feeling stronger in mind,

Body,

Emotions,

Allowing the positive suggestions I make to replace previously held beliefs so that you find yourself naturally choosing to eat healthier foods.

Foods that bring you improved health,

Physical,

Mental and emotional.

Trusting your subconscious mind,

Knowing that as you make up your mind to lose all unhealthy weight,

Your deeper intelligence,

The quiet still point of your original self,

Naturally seeks and finds the most helpful and effective way for you.

That you eat only to satisfy physical hunger is completely natural,

And in the coming days and weeks you listen more carefully to the needs of your body,

More aware of what physical hunger feels like.

It might be a sensation that begins in your throat and gradually moves down to your tummy.

You are naturally listening to this true sense of physical hunger,

And when you are hungry,

You see,

Feel,

Experience yourself eating healthy foods.

Foods that are rich in vitamins and nutrients essential for your health and well-being.

So that day by day,

Night by night,

You enjoy the sensation of only eating to satisfy hunger that's in your belly.

And choosing to eat food is so much more enjoyable when it is consumed to fulfill bodily hunger.

And from this moment on,

You also see,

Feel,

Experience how to effectively manage emotional hunger.

Any emotions from this moment on,

If in the past you have eaten food to soothe difficult emotions,

Are no longer necessary or helpful to your goals.

Should you experience uncomfortable feelings,

Be they stress,

Sadness,

Anxiety,

Or any of your own specific difficult emotions,

You choose instead to take a step back from the everyday to recognise what emotion you are feeling and where you sense this in your body.

You can name the negative emotion and just let it go.

Letting go of any old narrative,

Releasing any internal judgement that has previously kept you stuck in any unnecessary negativity so that you more clearly recognise your thoughts and beliefs about yourself and know that you can relinquish all unhelpful stories that you have held in the past.

Just the act of naming a negative emotion and belief is all that is necessary to allow all negativity to flow through you,

Both mind and body.

Every day,

Taking a moment to breathe in deeply,

And as you slowly breathe out,

You think the words calm,

Confident,

And strong.

And you naturally feel calmer and more confident,

Resilient and empowered,

So that you are creating a new story,

A much more effective internal dialogue that will help you to achieve your goal of losing all unhealthy weight,

Developing a narrative that improves your determination,

Your motivation.

You know a deep sense of well-being and ease,

Contentment in your mind and in your body.

And also from this moment on,

You see,

Feel,

Experience yourself eating your food more slowly,

Perhaps chewing each mouthful for 10 chews or more,

Tasting and truly savouring what you eat,

And again,

This process of slowing down your eating helps you to feel more satisfied.

Portions you eat to satisfy true physical hunger are smaller,

Perhaps only the size of your clenched fist.

Eating less and eating more slowly allows your tummy to shrink to a smaller size.

As your stomach is smaller,

Your brain more easily receives the message that you have satisfied bodily hunger.

You notice how good you feel as you eat healthier foods,

Creating a virtuous cycle and learning how you might strengthen this,

So that the benefits of this session are also perceived in other areas of your life.

You are learning to nurture and provide for yourself the loving-kindness that you seek.

You're more grounded,

Serene and confident in yourself,

Confident in your ability to make healthier and more positive choices that impact your physical,

Mental and emotional health.

You also ensure that you keep your body well hydrated,

Drinking the necessary and healthy amount of water for you.

If at any time you have eaten something unhealthy,

Or perhaps eaten more than you feel you should,

You simply choose to let go of any criticism and start each moment afresh.

You are imperfectly perfect.

There is no need to judge yourself harshly.

You see,

Feel,

Experience how you treat your body and your emotions in a similar way that you would treat a dear friend or loved one.

It is a process of building trust,

Care and peace with your body and with your relationship with food.

Knowing a growing ease in your skin and confidence in yourself.

Naturally choosing to exercise your body in whatever way is best for you.

This may be something high energy like running,

Or even walking.

Or going to the gym,

Or cycling,

Maybe dancing.

Or it be something that is gentler,

Like walking,

Or yoga,

Or stretching.

Whatever you choose is perfectly right for you.

It could well be a mixture of high and low energy movements,

But whatever you choose,

It is a perfect combination for you to enjoy and feel happiness in your body and in your skin.

You also see yourself pursuing hobbies that you enjoy.

See,

Feel,

Experience yourself pursuing activities in ways that bring you deep joy,

Confidence and fulfilment.

So just continue to relax now,

Allowing your body to drift and float,

Drifting down into sleep.

And I will shortly guide you through a relaxing body scan.

And as your attention travels over your body,

You allow that part to relax and help you drift down into sleep.

Taking with you all the benefits of this session.

Processing the suggestions in your sleep,

In your dreams,

And in your everyday waking state.

Bring your attention now to the top of your head,

And gently,

Softly travelling down to your forehead and over your eyes.

As your attention travels over,

You allow that part to relax more deeply.

Sensing all those small facial muscles letting go as a healing balm of your awareness travels over.

Continuing down your face and your cheeks and your cheeks to your mouth and your jaw.

Parting your teeth just a little.

Sensing the wave of ease and relaxation flowing through your body and through your mind.

So you feel,

See,

Experience the soothing comfort as it tickles slowly down the back of your neck and softly across your shoulders.

Feeling lighter and lighter as your attention continues to travel slowly down your arms,

To your hands,

To your fingertips.

A healing sense of well-being and contentment of confidence and strength in your mind.

Feeling this relaxation as it travels across your chest and down to your tummy.

Allowing your body to sink more deeply down into your bed.

Feeling,

Seeing the soft wave of ease as it travels across your upper back and lightly down,

Down,

Down,

All the way down to your lower back.

So quiet,

Still and peaceful.

Knowing a sense of serenity and ease as the relaxation continues down your down your pelvis,

Down your buttocks to your legs,

Your thighs,

Knees,

To your calves,

Ankles,

To your feet,

All the way down to the tips of your toes.

You take this perception of well-being and confidence with you to process as you dream.

Naturally adopting healthier eating to lose all unhealthy weight gradually and easily.

Losing at least one pound or half a kg a week until you reach your desired healthy weight.

You see yourself in your mind's eye.

You have lost all the weight you need to lose.

You are smiling,

Laughing,

Looking happy,

Confident and relaxed.

There is a natural ease and contentment and a beauty that shines from within.

Recognizing your own quiet confidence and noticing that this is always with you each moment you choose to nurture and allow your true beauty to glow.

Perhaps seeing others noticing this in you and how attractive this quality of confidence and tranquility is both to you and to others.

Happier and stronger in your mind,

Body and emotions.

The power of your subconscious intelligence working always to help you achieve your weight loss goals.

Healthily,

Realistically and with an approach of loving kindness.

Drifting deeply down now into the landscape of your dreams.

Serene,

Motivated and confident.

Just allowing yourself to relax and surrender to sleep.

Sleep.

Sleep.

Sleep.

Sleep.

Sleep.