Intermittent Fasting: One Meal A Day ~ Sleep Session
One meal a day, taken at a time of your choice. No mention of any specific foods, though the intention is made is to eat healthily. No mention of any specific beverages, though you must keep yourself hydrated. No specific exercise, but the intention is set to exercise appropriately. Develop appreciation and acceptance for your body, your emotions and who you are. Heal your relationship with food and with your body. Only eat to feed physical hunger. Slow down and appreciate your food.
Transcript
This is Kim Common Walsh welcoming you to this guided sleep meditation designed to inspire positive body image and healthy eating as you follow a one meal a day intermittent fasting plan.
Before you embark on an intermittent fasting plan,
Please consult your primary health care practitioner and remember to listen kindly to the needs of your body and ensure you receive the adequate nutrition and energy from your one meal a day.
As in my previous intermittent fasting recordings,
I hope this guided sleep meditation will help you to see beyond any opinions you may hold about your body.
Learning to care,
Nurture and respect your body impacts positively your mental and physical health.
I also hope you are encouraged to see beyond the physical self.
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.
To realise your true potential and beauty that already exists within you.
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.
Waiting to be seen.
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.
Listened to.
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.
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Felt.
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.
.
And experienced.
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.
So.
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.
When you are ready.
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Take a deep breath in.
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.
And as you slowly breathe out.
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Begin to relax.
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.
There is absolutely nothing that you need to do.
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.
Just lie back and listen.
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.
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.
And know that it's perfectly fine if you drift into sleep before the end of this recording.
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.
As you drift into sleep,
Your subconscious mind is still open to the positive suggestions that I will make to help you healthily adopt and follow an eating pattern of one meal a day.
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.
You'll find that you sleep throughout the night.
.
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.
.
And awake only at a time that you set for yourself.
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.
Just allowing your body and your mind to let go of your day.
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.
To let go of your thoughts as you listen to the sound of my voice.
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So that each and every sound helps you to relax more deeply.
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.
You just sing to the silence beneath the sounds.
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The space between the words.
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So that you connect with this quiet stillness that lies just beyond your perception of sound.
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So that the silence and the stillness also help to calm,
To soothe and relax you.
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Train yourself to feel more relaxed than you have ever felt before.
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.
How good it feels to just let go.
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.
To drift and float deeply down into slumber.
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.
It doesn't matter if your attention wanders.
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.
When you notice your attention drifting.
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You gently bring it back.
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Gently coming back to the sounds you hear.
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Each and every sound helping to anchor you in the present moment.
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Noticing how good it feels to flow with the now.
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To be simultaneously anchored and flowing with the present moment.
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Through the awareness of what you are listening to.
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And in your mind's eye now.
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I'd like you to see.
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Feel.
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.
Experience yourself.
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.
You are in a cosy cabin perched on the top of a mountain.
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You are lying down on the bed in a comfortable bedroom.
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Your body is tired and at the same time relaxed from your days walk out in the fresh air.
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Through the woods.
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Aware of feeling.
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Experiencing a blissful connection with nature.
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And enjoying the panoramic views of the valley below.
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And the mountains in the distance.
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And directly ahead of where you are lying is a large window giving you further views of the setting sun over the mountain tops on the distant horizon.
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The sky is ablaze with light from the disappearing sun.
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And there are also huge clouds gathering.
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As you lie back relaxed and enjoy this beautiful scene.
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You are aware of the changing weather.
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And you can sense the coming storm.
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And as day turns to night.
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There is the scent of rain in the air.
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You see the flash of lightning.
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And you can hear the roll of thunder in the distance.
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And your awareness of being inside.
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Protected from the gathering storm.
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Only helps you to further relax.
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Closing your eyes.
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You begin to listen more closely to the sound of the rain.
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As it begins to pitter patter.
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Softly on the roof of your cabin.
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Letting go more deeply.
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Surrendering to the sound of the soothing rain.
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Allowing your body to sink more deeply down into your bed.
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Deeper.
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And deeper down.
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And to further help increase your state of relaxation.
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I will shortly guide you through a relaxing body scan.
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And as your attention travels over your body.
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You allow your muscles to smooth and relax.
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Aware of a wave of serenity.
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And calmness.
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That flows through your body.
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Flows through your mind.
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And your emotions.
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Helping you to drift and float.
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Naturally down into sleep.
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So bring your attention now to the top of your head.
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And slowly.
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Softly begin to travel down to your forehead.
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And gently over your eyes.
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Letting go.
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Feeling.
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.
Experiencing sensations of peace.
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Contentment.
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Travel down your body.
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Quietly and still your mind.
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Allowing your attention.
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A soft balm of your awareness.
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To now travel slowly down your face.
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Down your cheeks.
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And your mouth to your jaw.
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Parting your teeth just a little.
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Aware of the calmness.
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The sense of letting go.
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Travel across your jaw.
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Continuing softly.
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Slowly.
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Down the back of your neck.
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And gently across your shoulders.
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Softly.
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Softly.
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So relaxed.
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Quiet.
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Content.
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Continuing slowly down your arms.
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To your hands.
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To the very tips of your fingers.
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Sinking deeper and deeper down into your bed.
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Breathing slowly in.
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And slowly out.
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Aware of the relaxation now flowing across your chest.
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Down to your tummy.
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Across your upper back.
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Slowly down.
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Down.
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Down.
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All the way down to your lower back.
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To your pelvis.
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And your buttocks.
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To your legs.
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Down to your thighs.
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To your knees.
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Your calves.
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Your ankles.
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To your feet.
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All the way down to the tips of your toes.
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.
Your entire body drifting.
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.
.
.
Floating in sensations of calm tranquillity.
.
.
.
.
And feeling so very relaxed now.
.
.
.
.
Your mind is open to the positive suggestions which I make to encourage you to naturally follow a healthy one meal a day intermittent fasting plan.
.
.
.
.
You perceive how you easily change and maintain to eating one meal a day.
.
.
.
.
Doing so in a way that is most beneficial to your goals.
.
.
.
.
Knowing always that you can approach this in as flexible or as scheduled a way as you choose.
.
.
.
.
Whatever suits you best.
.
.
.
.
You may find yourself enjoying your one meal at various times on different days.
.
.
.
.
Or you may feel that a set time of day for your one meal suits you best.
.
.
.
.
This is a matter of your personal choice.
.
.
.
.
Being as flexible or as scheduled as suits you best.
.
.
.
.
And you listen to your body.
.
.
.
.
To your emotions.
.
.
.
.
And your thoughts.
.
.
.
.
And you naturally follow the degree of flexibility or strictness that is most suitable and beneficial for you.
.
.
.
.
Adjusting with ease to this way of nourishing your body.
.
.
.
.
Being kinder to yourself.
.
.
.
.
Or patient with your emotions.
.
.
.
.
Developing respect and care towards your body.
.
.
.
.
Towards your mind and emotions.
.
.
.
.
Treating your body as you would a very special friend.
.
.
.
.
And you'll only feed your true physical hunger.
.
.
.
.
A feeling that might begin in your throat and gradually descends to your stomach.
.
.
.
.
Becoming more and more aware of how good it feels to only eat when you are physically hungry.
.
.
.
.
Understanding that hunger is natural and healthy.
.
.
.
.
Encouraging you to feed yourself healthily.
.
.
.
.
How good it feels in your mind.
.
.
.
.
Body.
.
.
.
.
And emotions.
.
.
.
.
To follow an intermittent fasting plan.
.
.
.
.
Where you eat only one meal a day.
.
.
.
.
More carefully listening to the true needs of your body.
.
.
.
.
To the true needs of your emotions.
.
.
.
.
And the primary reason that you choose to follow a one meal a day plan is to encourage appreciation for your body.
.
.
.
.
To greater encourage emotional strength and resilience.
.
.
.
.
You no longer need or use food as a means to soothe yourself.
.
.
.
.
Instead you pursue activities that increase your self esteem and overall wellbeing.
.
.
.
.
And there are many benefits experienced by eating one meal a day.
.
.
.
.
Your mind experiences greater clarity and focus.
.
.
.
.
Your emotions are balanced.
.
.
.
.
And your body is energised.
.
.
.
.
You gain greater awareness into true physical hunger.
.
.
.
.
And only eat when you feel physically hungry.
.
.
.
.
And by adopting a pattern of eating one meal a day.
.
.
.
.
You recognise more clearly when you are physically hungry.
.
.
.
.
And you find you naturally only want to eat when you are truly physically hungry.
.
.
.
.
And you eat your meals slowly.
.
.
.
.
Enjoying your increased awareness of taste and smell of foods that are healthy and nutritious.
.
.
.
.
You find yourself naturally eating healthy foods.
.
.
.
.
Foods that are good for your physical and emotional wellbeing.
.
.
.
.
You are in effect creating a virtuous cycle that empowers you both emotionally and physically.
.
.
.
.
The care and kindness you give to yourself by only eating when you are hungry.
.
.
.
.
By eating slowly and deliberately is reflected in other areas of your life.
.
.
.
.
You feel stronger both emotionally and physically.
.
.
.
.
Noticing how the simple adoption of eating one meal a day helps you to perceive your mind-body connection.
.
.
.
.
Giving you greater emotional intelligence.
.
.
.
.
You also perceive how to nurture greater acceptance of yourself.
.
.
.
.
Of your body.
.
.
.
.
And your emotions.
.
.
.
.
Recognising your true strengths.
.
.
.
.
Beauty.
.
.
.
.
And wisdom.
.
.
.
.
Enjoying your meals slowly and mindfully.
.
.
.
.
Trying each mouthful deliberately.
.
.
.
.
So that each mouthful is chewed at least 10 times.
.
.
.
.
Noticing how you bring your food to your mouth slowly.
.
.
.
.
Savouring fully each mouthful.
.
.
.
.
You are developing a relationship of loving kindness towards your body.
.
.
.
.
Towards yourself.
.
.
.
.
A gift to yourself.
.
.
.
.
To slow down.
.
.
.
.
To enjoy each meal with care and respect.
.
.
.
.
And this increased nurturing of your body will lead to you adopting a healthy and appropriate exercise routine.
.
.
.
.
Suited to further challenge and promote appreciation for yourself.
.
.
.
.
For your body.
.
.
.
.
Following exercises that are most suitable for you.
.
.
.
.
Whether that is strenuous workouts or gentler activities.
.
.
.
.
You are free to choose a physical activity that further helps encourage a healthy positive mental attitude.
.
.
.
.
Which further cultivates a respect for your body.
.
.
.
.
A respect for your true strength and beauty.
.
.
.
.
And one of the main benefits of eating one meal a day is to heal your relationship with your body and with food.
.
.
.
.
And in your mind's eye now.
.
.
.
.
You imagine.
.
.
.
.
See and feel greater appreciation for your body and all that it has helped you to experience.
.
.
.
.
It is always beautiful,
Strong and purposeful.
.
.
.
.
See yourself standing or sitting up straight.
.
.
.
.
A sense of pride and loving kindness for the strength of your body.
.
.
.
.
And this feeling of well-being.
.
.
.
.
Of deep peace and loving acceptance for your body is felt in your everyday waking state.
.
.
.
.
A sense of appreciation and joy in just being you.
.
.
.
.
In perfectly perfect.
.
.
.
.
You naturally and easily eat one meal a day.
.
.
.
.
And you notice how good it feels to allow your body to experience physical hunger.
.
.
.
.
Letting go of past emotional eating.
.
.
.
.
And you make sure to drink plenty of fluids.
.
.
.
.
Ensuring that your body is hydrated healthily at all times.
.
.
.
.
Your entire body is drifting.
.
.
.
.
Floating in sensations of calm tranquillity.
.
.
.
.
And feeling so very relaxed now.
.
.
.
.
Your mind is open to the positive suggestions which I make to encourage you to naturally follow a healthy one meal a day intermittent fasting plan.
.
.
.
.
You perceive how you easily change and maintain to eating one meal a day.
.
.
.
.
Doing so in a way that is most beneficial to your goals.
.
.
.
.
Knowing always that you can approach this in as flexible or as scheduled a way as you choose.
.
.
.
.
Whatever suits you best.
.
.
.
.
You may find yourself enjoying your one meal at various times on different days.
.
.
.
.
Or you may feel that a set time of day for your one meal suits you best.
.
.
.
.
This is a matter of your personal choice.
.
.
.
.
Being as flexible or as scheduled as suits you best.
.
.
.
.
And you listen to your body.
.
.
.
.
To your emotions and your thoughts.
.
.
.
.
And you naturally follow the degree of flexibility or strictness that is most suitable and beneficial for you.
.
.
.
.
Adjusting with ease to this way of nourishing your body.
.
.
.
.
Being kinder to yourself.
.
.
.
.
More patient with your emotions.
.
.
.
.
Developing respect and care towards your body.
.
.
.
.
Towards your mind and emotions.
.
.
.
.
Treating your body as you would a very special friend.
.
.
.
.
And you'll only feed your true physical hunger.
.
.
.
.
A feeling that might begin in your throat and gradually descends to your stomach.
.
.
.
.
Becoming more and more aware of how good it feels to only eat when you are physically hungry.
.
.
.
.
Understanding that hunger is natural and healthy.
.
.
.
.
Encouraging you to feed yourself healthily.
.
.
.
.
How good it feels in your mind.
.
.
.
.
Body.
.
.
.
.
And emotions.
.
.
.
.
To follow an intermittent fasting plan.
.
.
.
.
Where you eat only one meal a day.
.
.
.
.
More carefully listening to the true needs of your body.
.
.
.
.
To the true needs of your emotions.
.
.
.
.
And the primary reason that you choose to follow a one meal a day plan is to encourage appreciation for your body.
.
.
.
.
To greater encourage emotional strength and resilience.
.
.
.
.
You no longer need or use food as a means to soothe yourself.
.
.
.
.
Instead you pursue activities that increase your self esteem and overall well being.
.
.
.
.
And there are many benefits experienced by eating one meal a day.
.
.
.
.
Your mind experiences greater clarity and focus.
.
.
.
.
Your emotions are balanced and your body is energised.
.
.
.
.
You gain greater awareness into true physical hunger and only eat when you feel physically hungry.
.
.
.
.
And by adopting a pattern of eating one meal a day.
.
.
.
.
You are recognised more clearly when you are physically hungry.
.
.
.
.
And you find you naturally only want to eat when you are truly physically hungry.
.
.
.
.
And you eat your meals slowly.
.
.
.
.
Enjoying your increased awareness of taste and smell of foods that are healthy and nutritious.
.
.
.
.
You find yourself naturally eating healthy foods.
.
.
.
.
Foods that are good for your physical and emotional well being.
.
.
.
.
You are in effect creating a virtuous cycle that empowers you both emotionally and physically.
.
.
.
.
The care and kindness you give to yourself by only eating when you are hungry.
.
.
.
.
By eating slowly and deliberately is reflected in other areas of your life.
.
.
.
.
You feel stronger both emotionally and physically.
.
.
.
.
Noticing how the simple adoption of eating one meal a day helps you to perceive your mind-body connection.
.
.
.
.
Giving you greater emotional intelligence.
.
.
.
.
You also perceive how to nurture greater acceptance of yourself.
.
.
.
.
Of your body.
.
.
.
.
And your emotions.
.
.
.
.
Recognising your true strengths.
.
.
.
.
Beauty.
.
.
.
.
And wisdom.
.
.
.
.
Eating your meals slowly.
.
.
.
.
Mindfully.
.
.
.
.
Chewing each mouthful deliberately.
.
.
.
.
So that each mouthful is chewed at least 10 times.
.
.
.
.
Noticing how you bring your food to your mouth slowly.
.
.
.
.
Savouring.
.
.
.
.
Enjoying fully each mouthful.
.
.
.
.
You are developing a relationship of loving kindness towards your body.
.
.
.
.
Towards yourself.
.
.
.
.
A gift to yourself.
.
.
.
.
To slow down.
.
.
.
.
To enjoy each meal with care and respect.
.
.
.
.
And this increased nurturing of your body will lead to you adopting a healthy and appropriate exercise routine.
.
.
.
.
Suited to further challenge and promote appreciation for yourself.
.
.
.
.
For your body.
.
.
.
.
Following exercises that are most suitable for you.
.
.
.
.
Whether that is strenuous workouts or gentler activities.
.
.
.
.
You are free to choose a physical activity that further helps encourage a healthy positive mental attitude.
.
.
.
.
Which further cultivates a respect for your body.
.
.
.
.
A respect for your true strength and beauty.
.
.
.
.
And one of the main benefits of eating one meal a day is to heal your relationship with your body and with food.
.
.
.
.
And in your mind's eye now.
.
.
.
.
You imagine.
.
.
.
.
See and feel greater appreciation for your body and all that it has helped you to experience.
.
.
.
.
It is always beautiful.
.
.
.
.
Strong.
.
.
.
.
Purposeful.
.
.
.
.
See yourself standing or sitting up straight.
.
.
.
.
A sense of pride and loving kindness for the strength of your body.
.
.
.
.
And this feeling of well-being.
.
.
.
.
Of deep peace.
.
.
.
.
And loving acceptance for your body is felt in your everyday waking state.
.
.
.
.
A sense of appreciation and joy in just being you.
.
.
.
.
Imperfectly perfect.
.
.
.
.
You naturally and easily eat one meal a day.
.
.
.
.
And you notice how good it feels to allow your body to experience physical hunger.
.
.
.
.
Letting go of past emotional eating.
.
.
.
.
And you make sure to drink plenty of fluids.
.
.
.
.
Insuring that your body is hydrated.
.
.
.
Healthily at all times.
.
.
.
.
And so now.
.
.
.
.
It's time to bring this session to an end.
.
.
.
.
As you drift into deep and restorative sleep.
.
.
.
.
And should you need to wake during the night.
.
.
.
.
You will do so.
.
.
.
.
And as you return to bed.
.
.
.
.
You are easily able to drift back to sleep.
.
.
.
.
Just by bringing your attention to your body.
.
.
.
.
To the sensation of your body sinking more deeply down into your bed.
.
.
.
.
You easily drift back into sleep.
.
.
.
.
And awake only at a time that you set for yourself.
.
.
.
.
Feeling positive.
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Radiant.
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A growing sense of ease in your body.
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Your mind.
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Your spirit.
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Honouring life with respect.
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With care.
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Drifting down easily.
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Into a deep and healing sleep.
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Tranquil.
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Serene.
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Content.
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Sleep.
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Sleep.
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Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
4.8 (166)
Recent Reviews
Veronica
October 7, 2022
Helpful words, lovely soothing voice - thank you Kim 😊
Rayson
July 22, 2021
Love it!
Katie
March 3, 2021
Very nice and I loved the mellow raindrops. I have been IF for a little over a year. One meal a day. Lately I have been struggling with old habits of snacking at night so am confident that I can get back to the right mindset. Thank you for your help and lovely meditation. ☮️💖🙏
Terry
February 25, 2021
Thank you a very I inter interesting mixture of affirmative words and sleep preparing. I will use again Namesta