Welcome to Resonance Space.
My name is Ellie and this is a practice to help you get really centered and present before eating.
We're going to do a full body scan,
Simply acknowledging what is present.
So often we rush through our meals without ever tasting them or we're still processing and mulling over things that we've just done or that need to be done later.
And our stinking thinking is so loud that we are missing the whole experience of the wonderful food and of the nourishment it can give us.
After listening to this a few times,
You can guide yourself through a quick body scan and it will allow your digestion to improve,
Will allow your pleasure experience to be heightened and you'll be able to be much more mindful with food in general.
So if you have any weight loss or health goals,
It will greatly support that.
So please begin by getting really comfortable in your body,
Sitting up tall and focus your eyes on a spot right in front of you that you can comfortably see and get really present behind your eyes.
Give yourself a deep breath and on your exhale,
Gently close your eyes.
Focus on the center of your head.
Notice any thoughts,
Stories,
Memories,
Other people's opinions swirling around.
Acknowledge their presence.
Give yourself a deep breath in and gently reduce your attention on that inner analyzer and bring your attention to your breath.
As you inhale,
Feel your belly expanding.
As you inhale,
Feel your belly expanding to the front,
To the side,
To the back,
To the top and to the bottom.
And as you exhale,
Feel your belly deflating effortlessly until the last drop of air has left your body.
Inhale,
Feel your belly expanding effortlessly.
Exhale,
Feel your belly deflating.
Give yourself permission to relax 5% more.
Now follow the breath in its inner body,
All the way from the first moment of it entering your nose,
Filling your lungs,
Filling your belly,
Your rib cage,
Your whole body.
When you're finished,
Let it stream all the way out.
Follow its trails all the way out through the nose,
All the way out of your body.
Let the inner analyzer relax 5% more,
Bring a little bit more attention to the sensation of your breath.
Keep the breath going full and deep and now see if you can bring your attention to your face.
Notice any tension behind your eyes,
On your forehead,
In your jaw,
Your mouth,
Your teeth,
Your lips.
Give yourself permission to relax.
You can visualize sunshine coming on your face,
Warming your face,
Relaxing your face,
Brightening your entire head.
Now take your attention a little bit lower into your throat and notice any sensation there.
Use that deep full whole body breath to soften and melt the muscles around your neck.
Give yourself a little bit more space,
A little bit more ease.
Now take your attention down into your neck and shoulders.
Notice how they feel and see if you can let them relax 5% more.
And as you breathe with your whole body,
Every time you exhale,
Release a little bit more tension all the way down into your chest.
And as you breathe with your whole body,
Every time you exhale,
Release a little bit more tension all the way down into your grounding,
All the way down to the center of the earth.
Now see if you can bring your attention to your chest,
To your heart,
Particularly between the shoulder blades.
Give yourself a deep breath in between the shoulder blades.
Notice any emotions that are present,
Any fear or sadness or irritation.
Simply acknowledge it,
Knowing that all things are temporary,
That you are the sky and everything else is the weather.
Breathe into your heart space.
Let feelings and thoughts arise as they come and breathe into them and let them go.
Now bring your attention a little bit below your rib cage into your stomach,
Into your upper GI tract.
Notice if there is any pressure or tension,
Gas bubbles,
Discomfort.
Use your breath and your exhalation to relax 5% more.
Let any stagnation,
Any heaviness release all the way down into the center of the earth.
Now get your attention all the way down into your seat,
Where your seat touches the chair,
The floor,
The bed,
Wherever you are.
Notice if there is any tension in your muscles,
In your lower digestive tract.
Without needing to analyze it,
To blame anything or anyone on anything,
Send your breath there and give yourself 5% more of deep relaxation.
Now bring your attention into your thighs,
Notice where they touch the surface you are sitting on.
Let any judgments you may have about the size of your thighs or your body in general come,
Acknowledge them,
Let them pass.
As much as you are able and willing,
Return to the sensation of your breath and of your thighs on the surface.
Give yourself a deep breath and as you exhale,
Relax 5% more.
Now please bring your attention to your calves,
Your lower legs.
Notice any muscular tension,
Any soreness,
Just become aware of all sensations in your lower legs.
Give yourself a deep breath and as you exhale,
Relax.
Now bring your attention to your feet and the soles of your feet,
Feel your energy in your feet,
Open up the energy centers at the bottoms of the feet,
By bringing 100% of your attention to what it feels like.
And as you deeply exhale,
Relax 5% more.
Now see if you can take your attention to your arms,
Your upper arm bones,
Notice any tension you are holding in your muscles,
Focus on that,
Use your breath to ease and surrender just a little bit more.
Bring your attention a little bit below your elbows to your forearms,
Notice your energy,
Any sensations,
Any density,
Tension.
And with your next breath out,
Relax 5% more.
And now shift your energy into your palms,
Maybe open and close your fist a few times and let them rest,
Feel the energy in your palms.
You may feel pulsing or warmth,
Tingling,
All of that is right as everyone experiences their bodies slightly different.
Now zoom out and feel your whole body being breathed,
Every time you relax,
Surrender a little bit more into your five senses.
The experience of eating actually requires all of our five senses and it does not require our inner analyzer.
When we are in our heads about the right and wrong and good and bad and to do list and problems,
Every cell of our body contracts,
Our digestion contracts.
And we miss out on the opportunity to truly nourish ourselves and to truly experience pleasure.
We may also eat more than we need,
We miss that point of discomfort that our body signals us when it is full.
And doing this full body scan on your own,
Just in your own time,
Just for a minute or two,
Each time before you sit down or eat a meal,
Will help you to notice when your body signals you that it is full.
It will help you to feel satisfied,
Satiated and nourished,
It will help your digestion to be regular,
Your stomach to feel at ease.
And it will help you to actually absorb and assimilate all this wonderful vitality and energy that you are getting from food.
So when you are ready,
Bring your attention back to the center of your head.
And as you become ready to eat,
Keep your inner analyzer turned off and stay within the sensations of your body.
Remember that focal point you saw when we first started this practice.
With your eyes closed,
Bring your attention right back behind your eyes again.
And on your next inhale,
Open your eyes.
Guten Appetit,
Bon Appetit.
Enjoy your meal so much.
Thank you so much for listening.
Remember to make this practice your own.
You can shorten it in any way.
It is always available to you and it is profoundly game changing.
Enjoy.
