Now,
Go ahead and find a comfortable and quiet place to sit or lie down,
Making sure there are little to no distractions around you.
Find a spot to stare at on the ceiling or wall while we begin with some deep breaths.
Go ahead and inhale,
Holding it at the top,
And slowly exhale.
Still staring at the spot,
Take another big inhale,
Filling up your belly and lungs,
And slowly let it go.
One more deep breath in,
And this time on the exhale,
Let your eyes softly close.
Take a moment to feel yourself sink into the chair as a wave of relaxation begins to flow over you.
If you have any distracting thoughts,
Just repeat what I say in your mind to bring you back to the sound of my voice.
Good.
Now,
We are going to begin with relaxing your body,
Starting at the top of your head.
Focus your attention around your forehead and temples,
And release any tension.
Allow your eyes to go soft and your jaw to drop.
Send that wave of relaxation down your neck and shoulders,
Feeling your neck loosen and your shoulders relax every time you exhale.
Allow your arms,
Hands,
And fingers to be loose,
Limp,
And relaxed.
Your back muscles are loosening more and more.
Notice,
As your abdomen and hips relax even more,
Send that relaxation into your glutes,
Down into your thighs,
Calves,
Feet,
And toes.
Good.
Just take a moment here to send gratitude to your body for all the hard work it does day in and day out.
Just enjoy a few moments of total relaxation.
Now,
You are going to go even deeper.
Imagine that you are floating on a feather.
I am going to count from seven down to one while you gently float.
Your feather will delicately land in a beautiful place that your mind chooses.
Feel yourself comfortably swaying on this feather as it drifts,
Gently rocking.
Feel a gentle breeze on your cheeks as you sway,
Doubling your relaxation as you drift peacefully down.
Your feather gracefully lands with you in it.
Now,
Step off the feather and take in the beauty of the place that surrounds you,
A place of love,
A place of truth,
And appreciate the beauty around you for a moment.
Here is your truth.
Every time you seek out food,
You first ask yourself if you are truly hungry.
When you are hungry,
You choose healthy foods that will nourish your body,
Like fresh fruits and vegetables and healthy proteins.
You drink plenty of water throughout the day.
Every day and in every way,
You are becoming more mindful about what you put in your body.
Because you love yourself,
You make healthy food choices.
More and more,
You eat your meals without any distractions so you can focus on the colors,
Flavors,
And textures of your meals.
You express gratitude for your meals and the nourishment they provide your body.
You pause between bites and savor your meals.
Because you eat slowly and chew thoroughly,
You enjoy each bite of food.
You listen to your body and eat when you are hungry and you stop eating when you are full.
Every time you seek out food,
You first ask yourself if you are truly hungry.
When you are hungry,
You choose healthy foods that will nourish your body,
Like fresh fruits and vegetables and healthy proteins.
You drink plenty of water throughout the day.
Every day and in every way,
You are becoming more mindful about what you put in your body.
Because you love yourself,
You make healthy food choices.
More and more,
You eat your meals without any distractions so you can focus on the colors,
Flavors,
And textures of your meals.
You express gratitude for your meals and the nourishment they provide your body.
You pause between bites and savor your meals.
Because you eat slowly and chew thoroughly,
You enjoy each bite of food.
You listen to your body and eat when you are hungry and you stop eating when you are full.
Every time you seek out food,
You first ask yourself if you are truly hungry.
When you are hungry,
You choose healthy foods that will nourish your body,
Like fresh fruits and vegetables and healthy proteins.
You drink plenty of water throughout the day.
Every day and in every way,
You are becoming more mindful about what you put in your body.
Because you love yourself,
You make healthy food choices.
More and more,
You eat your meals without any distractions so you can focus on the colors,
Flavors,
And textures of your meals.
You express gratitude for your meals and the nourishment they provide your body.
You pause between bites and savor your meals.
Because you eat slowly and chew thoroughly,
You enjoy each bite of food.
You listen to your body and eat when you are hungry and you stop eating when you are full.
And so it is.
Now imagine,
Sense,
And feel that it is a typical afternoon and you are on the hunt for some food.
Before you even grab a snack,
You pause.
You ask yourself,
Am I genuinely hungry?
You listen to your body cues and if your body responds that you are hungry,
You choose a small healthy snack and drink some water.
If you realize you are just bored or trying to distract yourself,
You drink water and find another activity.
Maybe go for a walk or read a book or some other activity you enjoy that does not involve food.
If you realize you are eating for emotional comfort,
Again drink water and then engage in some type of grounding activity.
You can journal about your thoughts,
Meditate,
Or call a trusted friend.
Now notice how good you are feeling because you are aware of your eating and you are making healthy choices.
Choices that will improve the quality of your life.
Now make this as real and vivid as possible.
Now in a moment I am going to count you up.
When I reach the number 5,
Your eyes will open and you will feel calm,
Relaxed,
And ready to enjoy the rest of your day.
1.
You are beginning to come back to your full awareness now.
2.
Slowly notice movement coming back into your body.
Begin to move your fingers and toes.
3.
Your entire body is relaxed and limber.
You feel fantastic.
4.
Begin to find more movement in your body.
5.
Open your eyes.
Take a nice deep breath and stretch your arms and legs.
Take a moment before carrying on with your day.
Right now may be a good time to journal about how you are feeling or about anything that came up.
For optimal results,
Listen to this recording every day.
Thank you so much for your time.
May you have a mindful day.
