Guided Meditation for Weight Loss & Emotional Eating

Meditation helps the conscious mind turn inward where reprogramming of unconscious thought patterns can occur.

Meditation is a powerful method for cultivating deep lasting personal change. Through meditation the conscious mind (the part of the mind used in day-to-day life) is guided within, deep, breaking the barrier to the unconscious or subconscious mind (the part of the mind that regulates habits, breathing, heart rate and other automatic responses). The unconscious mind is the sum total of all human experience in an individual, and it is neutral and programmed based on habit. By reprogramming it, lasting personal change can be made.

Preparing

Meditation can feel timeless. That is, the meditator loses track of time, so that 1 hour can feel like 20 minutes and vice versa. Allot at least 1 hour for undisturbed time in a comfortable safe environment; a bed or easy chair is ideal. If the bed induces feelings of sleep, then move to a chair. Sitting up straight should keep the mind alert and awake. Turn off all phones and set the lighting in the room to a dim level or off so that it does not penetrate the closed eyelids.

Entering Meditation

Once comfortable, begin to concentrate on breath. Being mindful of every inhale and exhale. This will naturally slow the process of breath down, calming the body and mind. Continue until a steady slow breathing rate has been established and the body feels relaxed. Starting at the feet, become aware of each part of the body moving upward. For example, bring the awareness to the feet, feel the sensations (if any) and internally will them to relax by saying something like "My feet are relaxing with each breath, with each breath my feet relax more and more. All tensions, pain and stress melt away." Continue up the body section by section, feet to ankles, knee, calf, thigh, hips, all the way to the top of the head. This will relax the body further. Everyone will go at their own pace, so this process can take 2 minutes or 20 depending on the person.

Entering the Subconscious Mind

Once fully relaxed, again bring concentration back to the breath. Focus on each inhale and exhale. This time, internally say "With each breath I go deeper and deeper. With each breath my mind goes deeper and deeper." Continue with this until a loss of sensation in the body occurs and all that remains is an awareness of the body, but it is on the back burner and the mind and mind's eye are now at the forefront of conscious thought. Follow this by visualizing a set of 10 stairs. Imagine you are walking down them, internally counting down. For example say "10 I am going deeper into my mind" as you take a step on the 10th step. Continue until you reach the bottom step. This will bring the conscious mind further down into the depths of the subconscious.

Changing Thought Patterns

The conscious mind and subconscious mind are now in sync and the border/filter that exists between the two has been circumvented. Now real internal change work can begin. Visualize yourself now in your present physical state, examine your body with a gentle loving attitude, see what you like and don't like, feeling confident that any excess weight will be lost. Now visualize yourself in the future with the perfect body, the body you have always wanted. See how happy you are with your new body, feel the energy, vitality, confidence and all other positive emotions associated with this body and attitude. Embrace that body and all the positive feelings associated with it, hear the compliments people give you, see your transformation inspiring others, and feel the increased health your body now enjoys. As you imagine yourself in that body, imagine yourself surrounded by fruits and vegetables and other healthy food. See yourself loving those food, savoring them and thanking them for helping to bring about this new body. Now bring yourself back to the present moment, see all the unhealthy foods you eat one by one, and as you see them, visualize something disgusting happening to the food. For example, if you visualize a doughnut, see mold growing on it, perhaps a rat eating it or maggots crawling all over it. It doesn't matter what as long as whatever you imagine connected with the food disgusts you. Once all those unhealthy foods have been imagined in such a way, then shift focus to 1 month in the future. See yourself after 1 month of dieting, notice the weight you lost, and feel how good and proud you are even after only 1 month of disciplined dieting. Then visual ahead 6 months and see how great you feel after6 months of disciplined dieting, exploring all the positive benefits associated with that. Continue with a similar visualization ahead 1 year. Then bring all those positive emotions and changes back to your present self, invigorating your being with optimism and an eagerness to begin today, right now.
The process just described establishes an unconscious road map for the mind to follow. It helps to reprogram destructive thought patterns and eliminate cravings.

Exiting Meditation

After basking in those positive feelings and emotions of change and happiness, turn your awareness back to breath, noticing again every inhalation and exhalation. With each breath, bring more and more life into the body, and count up to 5, bringing more life and energy in. For example, breathe in and say internally, "1 feeling more energized and alive, bring into practice all the positive changes for weight loss and healthy eating." As you count closer to 5, start to wiggle your fingers and toes, and once you get to 5, open your eyes and move your body around. Slowly bring your awareness back to the room and get up when you feel ready. A drink of water after mediation is usually a good idea to bring your awareness back to reality. This meditation can be altered and practitioners may want to include their own visualization. Just make sure they are framed in a positive way that inspires and encourages rather than degrades and punishes. That is, do not say to yourself, "I am a fat useless cow." Statements and visualizations like this are incredibly destructive. Continue with this meditation practice daily for as long as you like and as long as you think you need the support it provides.

References

• Holisticonline: Meditation for Weight Control
• Associated Content, Inc.: How Meditation Promotes Weight Loss
• Anmolmehta.com: Weight Loss Visualization Meditation