Hi,
Welcome to day three of our 21 day meditation challenge for weight loss.
I am excited to guide you through today's session where we will focus on developing mindful eating practice.
This meditation will help you connect more deeply with your body's signals and allowing you to make more conscious and nourishing choices around the food.
Start by finding a comfortable seated position.
You may sit in a chair with your feet grounded on the floor or if you prefer,
Sit cross-legged on a cushion,
Allow your body to be relaxed yet upright with your hands resting comfortably in your lap or on your knees.
Close your eyes and take a deep breath in through your nose and exhaling gently through your mouth.
Feel your body begin to settle and your mind become still.
With each breath,
Let go of any tension or stress your mind be carrying.
Now bring your attention to your breath and noticing the natural rhythm of your inhalation and exhalation.
There is no need to change anything and just observe how the breath flows in and out of your body.
As you breathe in,
Sense the nourishment and energy entering your body.
As you breathe out,
Imagine releasing anything that doesn't serve your well-being.
Allow your breath to become a source of calm and focus.
Now shift your awareness to your stomach and consider how it feels right now.
Are you hungry,
Satisfied or somewhere in between?
There is no right or wrong answer.
Just observe with curiosity.
Imagine the last meal or snack you had,
Reflect on the experience.
Did you eat quickly or did you take the time to savour each bite?
Were you distracted or were you fully present?
As you breathe in,
Gently ask yourself,
What does my body truly need right now?
Listen to any signal your body might be giving you,
Whether it's hunger,
Thirst or a need for rest.
In the next few moments,
Visualize yourself eating your next meal with mindfulness and intention.
See yourself taking the time to enjoy each bite and noticing the flavours,
Textures and how the food makes you feel.
Take a deep breath in and as you exhale,
Set an intention to bring more mindfulness into your eating habits.
In your mind,
Silently repeat to yourself,
I choose to eat with awareness and gratitude.
Or create your own affirmation that resonates with you.
Throw this intention saddle into your body and becoming a guiding principle for your meals today and in the days to come.
Take a final deep breath and feeling a sense of calm and a sentence.
Slowly bring your attention back to your surroundings,
Noticing the sounds and the sensations around you.
Wiggle your fingers and toes and when you are ready,
Slowly open your eyes.
Carry this mindfulness with you as you go about your day,
Making conscious choices that nourish both your body and mind.
Thank yourself for dedicating this time to practice mindful eating.
Each mindful meal is a step toward greater well-being and balance.
It's JJ.
I look forward to seeing you tomorrow for Day 4.
