Weight Loss Sleep Journey

For best results, listen to this meditation before bed for at least 21 days to cultivate healthy habits, knowing that even if you drift into sleep, your ears remain open, seamlessly delivering messages to your receptive subconscious mind.

After a relaxing and soothing beach visualization, this meditation reprograms your subconscious for healthy living, guiding you to choose nourishing foods like vibrant fruits and greens to support your weight loss journey. It instills confidence, helping you visualize a leaner, vibrant you, effortlessly achieving and then maintaining your ideal weight with joy and ease.

If under a doctor’s care, consult your physician before using this recording, and never play it in a moving vehicle.

Transcript

Hello,

I am Lisa Abramson,

Executive Coach and NLP Master Practitioner.

When listening to this recording,

Make sure to only listen to this at night,

When you are safe and no one and nothing will disturb you.

At the end of this recording,

You will be given suggestions to fall into a restful sleep.

If you are under a doctor's care,

You should always consult your physician before using this recording.

Never play this recording in a moving vehicle.

This session is best listened to before bed for at least 21 days to establish the desired habit.

Please know that if you fall asleep,

Your ears don't close like your eyes do,

They remain open and receptive so the messages will get through to your subconscious mind.

Or you might hear every word I say,

And that's okay too.

Either way,

Your subconscious hears me and that's where the change happens.

Thank you and enjoy.

All right now,

Take a moment to settle in and gently close your eyes.

Find a comfortable position.

Allow yourself to shift around and get comfortable.

Focus on relaxing your body and putting your mind at ease.

Take a deep breath,

Filling your lungs with air and then letting the air out slowly.

Slowly and feel yourself relax,

Filling the lungs with air and releasing,

Letting go.

Feeling your lungs gently expand on the inhale,

Releasing and slowly letting the breath out.

Relaxing even more,

Letting your breathing slow,

Naturally,

Easily,

Effortlessly,

Slowly,

Effortlessly,

No rush,

No hurry,

Just enjoying your breath,

Soft and steady,

And comfortable Your breathing is comfortable,

It's comforting and it relaxes you.

Now you're going to be in a place that helps you relax even more,

You'll be more relaxed than you've ever been before because you're on the beach,

Imagine that now.

Picture yourself standing at the edge of a wide sandy beach.

It's a warm day,

The kind that feels gentle and pleasant with a gentle breeze,

So the temperature feels just perfect,

Not too hot and not too cool,

Just right.

The sun shines overhead,

Casting a warm glow across the shore,

The soft sand glimmers with a reflection of the sun.

As you look out,

You see the ocean stretching before you,

The waves rolling in with a soft,

Even rhythm,

The water sparkles,

Blue,

Blending together,

With white foam where it meets the sand.

You are safe and feel at peace,

As you notice the small shells that dot the shoreline,

Their pale curves catching the light.

In the distance,

A line of palm trees sways gently along the horizon,

Their fronds shifting in the breeze,

Rustling with a soft and pleasing sound.

Enjoy walking slowly along the beach,

Feel the sand beneath your feet,

Warm and soft,

With each step,

Your toes sink in just a little to the cooler and wetter sand underneath,

The grains pressing against your skin,

A refreshing coolness rising through your soles,

Warm from the top layer of sand and then cool as your feet sink in slightly,

So pleasant,

So satisfying,

Feeling the sand beneath your feet as you take each step,

As you move,

You feel your legs adjust to the gentle give of the sand,

Your body feeling grounded with each stride,

Steady and calm as you walk,

Begin to notice the peaceful sounds of the waves lapping softly against the shore,

A gentle and relaxing sound that rises and falls,

Each wave whispers as it arrives,

A quiet rhythm that soothes you,

Matching the easy pace of your breath,

The faint rustle of the palm fronds rushing against each other,

A pleasant sound carried on the breeze,

You can even notice the very faint crunching sound the sand makes as it shifts beneath your feet,

Breathe in deeply,

Breathe out deeply,

Notice the air,

Crisp and salty,

Carrying the fresh scent of the ocean,

Each breath pulls it in,

Cool and refreshing,

Filling your senses with the essence of the sea,

As you walk further the sun's warmth touches your skin,

A slight pleasant warmth on your shoulders,

Your arms,

Your face,

The breeze balances it brushing over your cheeks,

Lifting your hair,

Cooling you to the perfect temperature,

You feel the gentle warmth of the sun across your neck,

Your back,

Even the backs of your knees,

Balanced with a cool breeze,

The combination feels perfect,

Not too hot,

Not too cool,

Just right,

Keep walking slowly,

Easily,

The beach stretches out before you,

Spacious and peaceful,

With each step your body feels lighter,

Your shoulders softening,

Your arms hanging loose by your sides,

The sounds,

The waves,

The rustling palms around you,

The scent,

The salt,

The freshness fills every breath,

Then feel the warmth of the sand again beneath your feet,

The perfect temperature for you to feel so comfortable,

Look around,

The beach is yours,

A quiet safe place where nothing needs to be done,

Where you can simply be,

Let your eyes drift across the waves,

The sand,

The distant palms,

Notice the ripples in the water,

The way the sunlight glints off each crest,

Let your ears catch every sound,

The steady lap of the waves,

The rustle of the fronds,

The soft whisper of the breeze,

So at ease,

Now see a chaise lounge ahead,

Resting on the sand,

With a nice thick comfortable cushion,

A wide umbrella stands above it,

Casting a soft shade,

Now walk towards it slowly,

Feeling the sand guide your steps,

Sit down now,

Feel the cushion sink slightly beneath you,

Now cradling your body,

Soft and supportive,

Lean back,

Let your arms rest by your sides,

Your legs stretch out,

The shade cools your skin and the warm breeze brushes over you,

Allowing you to feel perfectly comfortable,

The gentle waves whisper in the distance,

Guiding you deeper into calm,

Deeper into peace,

Knowing you're exactly where you need to be,

Now as you rest here on this comfortable chaise lounge,

Feel the thick cushion beneath you,

And the shade of the umbrella above,

Let your mind drift just a little further,

Picture a beautiful wooden staircase appearing just in front of you on the beach,

10 steps leading gently downward towards a deeper place of calm,

The stairs are smooth and sturdy,

Carved from smooth polished wood,

With a soft curve to each edge,

You feel safe and comfortable,

The steps invite you to come closer,

You are ready to step forward and move deeper into relaxation,

In a moment I'm going to count from 10 down to 1,

And with each number you'll take a step down this staircase,

As the numbers decrease you'll feel yourself going deeper,

Deeper into peace,

Each step will carry you further into that calm,

Quiet place within you,

And by the time I reach 1 you'll be fully relaxed,

Fully at ease,

And let's begin now as you feel safe and comfortable and at ease,

10 take the first step down,

Feel your foot press gently onto the smooth wood,

Slightly warm from the sun,

Solid and comforting beneath you,

You notice your body softening as you step,

A gentle heaviness settling in,

And you go deeper,

9 another step down,

The wood feels perfect now under your feet,

Slightly cool and just right,

A soothing contrast to the warm sand you left behind,

Your shoulders loosen just a bit more,

8 moving down again deeper,

And deeper,

And deeper,

7 another step,

And taking you deeper still,

With each step you go down you are so much more relaxed,

You are 10 times more relaxed every time you go down,

Down,

Down,

6 down you go,

7 going deeper into this peaceful state,

10 times deeper than before,

5 halfway down now,

And with every number you're going deeper,

Deeper still,

4 another step lower,

And you sink deeper into relaxation,

100 times more relaxed every time you go down,

Down,

Down,

3 moving down again drifting deeper,

2 almost there every step down carries you deeper into relaxation,

1 the final step down,

Down,

Down,

Down,

Fully relaxed,

And as you continue relaxing deeper,

And deeper,

And more deeply relaxed,

You realize now how powerful you are,

And you realize that you can reach your goal of losing weight,

Of losing the amount of weight that you no longer want or need,

And you realize that you are able to maintain that weight loss,

And you imagine now that you are walking through the grocery store,

You are calm and methodical as you move through the aisles,

Calm and methodical as you move through the aisles,

And at first you only see the foods that are inappropriate and ineffective for you on the shelves,

You see the foods that are harmful to your body and emotions,

The foods you see are ultra processed packaged goods,

Like chips,

Cookies,

Highly caloric condiments and foods that give you no nutritional value,

You see these foods as inappropriate for you,

They harm your body and your emotions,

And you walk through the store confidently and securely,

You are confident and secure in the way your body looks because you understand that you are going to be eating only foods that nourish and support your body,

You see the bright colorful fruits and the bright colorful vegetables,

The leafy deep green vegetables jump out at you,

You picture yourself preparing and eating your healthy meals,

You picture preparing a plate of foods you really enjoy,

That nourish your body and make you feel vibrant,

You add fresh whole foods that are nutrient rich and beneficial for your overall health to your plate,

They provide essential vitamins,

Minerals,

Fiber and antioxidants,

Effective healthful foods such as leafy greens,

Vegetables,

Legumes,

Fruits,

And other fresh items,

You love these foods and they taste so good,

You truly enjoy preparing a meal that will help you lose the weight that you no longer need nor want,

And you get that firmer body you've been craving,

And you eat your meals very slowly,

Savoring each bite,

You become skilled at preparing well-balanced meals,

Making sure you get the right amount of protein,

The right amount of carbohydrates,

The right amount of vegetables,

Your plate is regularly filled with vegetables,

Every meal you make satisfies your stomach,

You feel no need to snack between meals,

With every passing week you notice a change in your body,

A positive,

Powerful change,

And you find that from now on you may leave food on your plate when you are at home or at a restaurant,

You are highly motivated to lose weight,

You allow yourself to lose the weight you no longer desire,

You deserve to be thin,

Healthy,

And beautiful,

At first your clothes aren't fitting as snugly as they once did,

You feel more comfortable in your clothes,

You feel more comfortable in your own skin,

Then you notice that you are firmer everywhere,

Your excess fat has disappeared,

You pay no attention to the number on the scale because you feel so much better about yourself,

You have more energy,

You stand up tall and proud,

As you walk by people you radiate energy,

And everyone notices there's something different about you,

You love the way you look,

And you love the way you feel,

And how you look and how you feel motivates you even more,

And motivates you even more to keep up with your new healthy and powerful lifestyle,

Rather than craving harmful foods you crave a firmer body that makes you proud of yourself,

You feel more enthusiastic about it and capable of accomplishing any goal you set your mind to,

You are confident and others around you see you as confident also,

You have a new way of looking at life and you think only positive thoughts,

You are completely at peace with yourself and your body,

You love yourself,

You are on your own side,

You can wear anything and look great,

Now take these thoughts and feelings and bring them into the present,

And realize that you are intelligent and successful and that you can achieve great things,

Imagine your body right now looking and feeling like you've always wanted it to look and feel,

Your arms have gotten smaller and thinner and look longer and leaner,

And if you choose to replace that fat with muscle you've done so easily and effortlessly,

And naturally you have lost inches around your waist allowing you to fit more easily into your clothes,

Look at your legs,

They are leaner and appear longer and they are strong,

And if you want to replace the fat you've lost with muscle then you have done so easily,

Your new body brings you happiness and confidence,

You no longer recognize the person you once were,

And now I want you to picture yourself 6 months from now,

Having maintained your weight loss and having lost even more weight,

And if you are not yet at your ideal weight 6 months from now,

You are well on your way to having lost the amount of weight that you no longer need and no longer want,

See yourself 1 year from now looking and feeling great having lost weight,

And if you are not yet at your ideal weight realizing that you are well on your way having lost a substantial amount of weight,

You feel good about yourself,

You have plenty of extra energy that allows you to feel more motivated and accomplished,

You are successful at achieving your perfect body,

And you stand proud because you realize you can succeed at anything and everything,

You realize that you will allow yourself to lose the amount of weight that you no longer need nor want,

You will allow it to happen easily and naturally,

In a healthy way eating appropriate foods that give you the nourishment you need,

You are strong and confident in becoming the person you always wanted to be,

Inside and out,

And now imagine yourself 5 years from now,

You have already reached your target weight and your ideal look and you have maintained that weight and look,

At your ideal low weight,

You have lived an empowered life,

You have kept the weight off,

Your body looks great and it's very healthy,

All the years of eating foods such as vegetables,

Fruits,

Whole foods and lean proteins have been good to you,

Your body shows you that you respect it and only feed yourself foods that have nutritional value,

You have let go of cravings for inappropriate and ineffective foods,

You have let go of snacking,

If you eat between meals you make a healthy decision,

Choosing foods that are appropriate for your body,

Choosing foods that are appropriate for your emotions,

And now look at yourself after 5 years,

You deserve your new beautiful body,

You have worked hard for it yet it was so easy for you as you look back,

It really was because it felt so good to put in the work necessary and you feel a great sense of satisfaction and you continue to eat healthy foods and you realize that it's ok to leave food on your plate,

You control your food not the other way around,

You feel proud of yourself and others do as well,

People comment on how good you look,

You look so wonderful on the outside and you exude energy and confidence from the inside,

You look at the old you and you don't even recognize that person anymore,

You are a brand new person,

You have reinvented yourself and you feel wonderful,

You did it,

You made it happen and now you are continuing to relax more and now that you are continuing to relax more and more deeply,

I would like you to think of the physical act of eating and you realize that you have let go of the habit of eating when you are bored,

You have let go of the habit of emotional eating,

If you notice boredom,

Stress,

Loneliness,

Unhappiness,

Anger or another strong emotion you'll know food isn't the answer and choose not to eat,

Instead you'll take a few deep breaths,

Do some physical activity,

Drink a glass of water,

Journal your thoughts or call or text a friend to shift your focus and feel good without food,

From now on think of your stomach as a fuel tank,

You only fill it when it's truly running low,

You eat only when you are hungry,

Before eating or drinking anything you'll check in with yourself,

You'll ask yourself am I physically hungry,

You get to know that feeling that you get in your stomach when you need something to eat,

And you only eat when you feel this sensation in your stomach,

You will know when you feel it,

Your stomach begins contracting a little bit and this is when you know it's ok to eat,

When you put food in your mouth you must consciously think about every bite,

You will no longer go into autopilot eating,

If you are making your meal you will make a conscious effort to eat healthy foods and use the proper serving size,

You will crave vegetables and fruits and all sorts of brilliant colors and you will eat lean proteins from a variety of sources,

It's your choice,

You will let go of cravings for sweet or salty snacks,

You understand that you can consume the correct portion size and be satisfied,

And think about the physical act of eating,

You savor every bite,

You carefully chew every bite,

You appreciate your food,

You are thankful that you can afford healthy foods and you are giving your body the nutrients it needs to be healthy and to fight off illness,

You let go of the days when you would eat food without being hungry,

You only eat when you are hungry,

You find that you are more satisfied by the foods you take in so you feel more satisfied in life,

You understand that you are making positive changes in your life when you begin to perceive yourself as leaner and thinner,

You are beginning to lose weight and your efforts are paying off,

You keep up with your new lifestyle and your metabolism increases to allow you to lose weight more quickly,

You understand how important it is to eat only when you are hungry,

You also understand that it takes 20 minutes for your body to tell you that it has had enough to eat,

You are very meticulous and you savor every bite of food that you eat,

You feel very relaxed,

Focus on how relaxed you are now and how good that feels,

You've let go of the thoughts that were racing through your head,

Your mind,

Body and soul are at ease,

You are in a room with a large mirror,

Written on the mirror are words that you use to describe your body,

These are ineffective words,

On the floor in front of the mirror is an eraser,

Pick up that eraser and erase those words,

That's right,

Take the eraser and erase those words,

Make all those negative words disappear,

Negative words about your body no longer exist,

You've gotten rid of them all now,

Now look at your body in the mirror,

You see yourself as your ideal self,

And your subconscious mind will now realize and actualize this image and allow you to change your body until it becomes your ideal body,

And very soon indeed,

You will see you have changed your body shape,

Restructured yourself through proper eating,

Through proper rest,

Through allowing yourself proper exercise and through your body speeding up its metabolism,

You will realize and actualize this image,

You will move forward in time taking the appropriate steps to make this beautiful perfect image of your body a reality,

An image in which you have lost the amount of weight that you no longer want and no longer need and you will be able to maintain this weight loss for the rest of your life,

Maintaining your ideal weight,

I'd like you to now see yourself over the next few weeks beginning an exercise program,

Exercising regularly,

You are very interested in regular exercise,

You are very interested in improving your body,

So see yourself engaging in exercise,

An exercise of your choice,

You begin slowly,

Only doing a little bit,

Then gradually you increase the amount of exercise,

And of course you consult with a professional first to make sure that you are doing exercises which are appropriate for you,

Appropriate for a person of your gender,

Body type and age,

Exercises which allow you to move towards your goal of losing the amount of weight you no longer want and you no longer need,

And because you are feeling so good about yourself,

I would like you now to imagine yourself facing the foods you formerly ate,

The ineffective foods,

Previously these foods would have been a temptation for you,

Now you stand strong,

You are opposed to these foods,

You are more powerful than these foods,

Now imagine in front of you is a large plate,

The plate has all the ineffective foods which you avoid,

Foods such as fried foods,

Sweets,

Ultra processed packaged goods and excess carbohydrates,

These foods are highly ineffective for your system,

Your body avoids these foods,

They are unappealing to you,

Nearby is a trash can,

Dump the plate into the trash can,

You simply say no to these foods and they disappear now,

They disappear from your sight because they are disappearing from your life forever,

The more you listen to this and the more your subconscious mind is exposed to an idea,

The more it becomes a part of your thinking,

Deepening these changes and strengthening your resolve each time,

And you are comfortable with this because you have new,

More powerful,

More appropriate food choices and you realize that you are very powerful,

You allow yourself to lose your former habits because you have chosen a new target weight,

And as you continue to relax now,

You realize that everything is going to be just fine,

And every breath you take soothes you more deeply,

Calming you with each rise and fall,

Focus now on your breathing,

How it flows in and out,

Steady and smooth,

I wonder have you ever noticed all the different thoughts drifting through your mind,

So many thoughts floating in and out,

Like waves on a shore,

Like waves on a shore,

Active yet peaceful,

And maybe you can try to recall what I was saying exactly 10 minutes ago,

Or perhaps what I was saying 7 minutes ago,

Or even what you were thinking 4 minutes ago,

But doesn't it feel like too much work to chase those details,

It's almost as if the harder you try the more they slip away,

And that's perfectly okay,

To try to remember all of this is more effort than it's worth,

So I invite you now to relax,

Relax,

Relax even more,

And understand that you don't need to hold on to every word I say when it feels like it's too much trouble,

You can let it go,

You might choose to forget to remember what I said or remember to forget it entirely,

The choice is yours,

And either way you're free to sink deeper into this calm,

Peaceful state,

Where only what matters stays with you,

And everything else fades comfortably away,

The choice is yours,

And either way you're free to sink deeper into this calm,

Peaceful state,

Where only what matters stays with you,

And everything else fades comfortably away,

So right now if you should be listening to this recording at night you will fall into a very deep and peaceful sleep,

And while you are sleeping and dreaming understand that your subconscious mind will be processing every word I have said,

And each time you hear these words the suggestions become more and more powerful for you,

And each time you listen to these words the suggestions become more and more a part of your being,

Each and every time you listen to this recording you become more and more the person of your choosing,

A relaxed,

Comfortable,

Healthy,

Confident person and that feels wonderful,

And when you awaken in the morning you will be well-rested,

Refreshed,

Refreshed,

Revitalized and ready for a new day,

You will be full of energy,

And that feels wonderful,

You will be ready for a wonderful day.

Reviews

This was great. I fell back to sleep which is often hard.