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Can Meditation Help You Lose Weight?

Weight Loss Meditation

Guided Meditation for Weight Loss

We’ve all been there: we’re feeling nervous, or anxious, maybe even a bit aggravated. Maybe we’re stuck in traffic, are having a bad day at the office, or having relationship issues. So we automatically reach for the Ben & Jerry’s or a bag of Skittles.

We eat for many reasons that often have nothing to do with actual hunger. We eat when we’re stressed or upset, when our clock tells us it’s “mealtime”, when we’re in certain social situations, or even just out of boredom. Sometimes, we start eating out of hunger but just keep going past the point of being full. We also tend to eat too fast, which doesn’t give us time to listen to our body’s cues, telling us when we’ve had enough. This type of mindless, emotional eating leads to weight gain as we take in much more than our body needs and can burn off.

In her answer to today’s meditation question “Can meditation help me lose weight?” Lynne explains exactly how meditation and mindfulness can help with your weight loss efforts, and don’t forget to try our meditation for weight loss which is also on this page!

 

 

Basically, it boils down to this: Meditation can help us lose weight in a couple of ways.

First of all, meditation can make us more aware of, and even reduce, negative emotions, which cause much of our over-eating to begin with. It actually helps us to combat stress and become more aware of our thoughts, feelings and emotions, moment to moment. When we’re stressed, our body releases stress hormones such as adrenalin and cortisol. Cortisol actually stimulates fat and carbohydrate metabolism for fast energy and it may actually increase appetite. Meditation can be an antidote. While you meditate you release hormones like oxytocin, the “love” hormone and serotonin the “feel good” hormone.

Secondly, meditation makes us more mindful and attentive to whatever we’re doing, including eating.  We become more aware of our eating habits. We eat a bit slower, and we enjoy what we’re eating. Rather than mindlessly working our way through that bag of potato chips, we become more conscious of the impulses that drive us to eat and overeat. So rather than just being tossed around by our emotions, we become the captain of our own ship.

To listen to our guided meditation for weight loss, just click the video below. No experience is needed – it’s just 15 minutes sitting in a chair! This meditation is also available in the Specialty Meditation section of our meditation app.

 

 


 

Q&A script:

So lots of people want to know, can meditation actually help with weight loss? It can, in a couple of ways. First of all, what happens when we’re stressed is that we release cortisol into our blood stream, and cortisol actually increases our appetite. And that’s not a good thing when you’re trying to lose weight! So, when you meditate, what you actually do is you release serotonin and oxytocin – that counterbalances the cortisol. What ends up happening is you’re feeling good, you’re feeling relaxed, and calm. The other thing that happens is – and I don’t know how you feel, but – [if you have] a bad breakup, all of the sudden you’re reaching for the Ben & Jerry’s. Or you’re sitting there and you’re feeling really anxious, and you’re going through an entire bag of potato chips. So one of the questions that we often ask is “Is it habit or is it hunger?” You know, are you eating just because 4 o’clock rolled around – and you’re cueing your body at that time automatically to reach for something? Or are you fully present with how you’re actually feeling? Well, mindfulness allows us to be there and notice exactly what’s going on. So if we’re feeling bored, then we might try to do something else. We might try to go check out social media. We’ll give ourselves different types of cues so that we’re not going to necessarily use food. The other thing that happens with mindfulness is that we pay attention to how our body is actually feeling. So you start to notice if you’re actually hungry, and then you can choose to continue eating if you’re actually hungry, or you can mindfully decide “Ah, I’ve had enough.” – as opposed to that just guzzling [food] down because the plate is full. And there were actually experiments done about this where they had a full plate of food, and people just ate the portion size – just because it was in front of them. So just cueing in to how our body actually feels can really help us with our portion control, so it can be really effective when you’re trying to lose weight!

Meditation script:

Welcome to the guided meditation for weight loss. Achieving the healthy body that you deserve requires positivity and determination as well as a healthy lifestyle change. Use this meditation to help support you in this, as you progress on your path towards achieving your weight loss goals!

Bringing yourself into a comfortable sitting or lying position…

Making any adjustments necessary to ensure that you are able to relax and remain still for the duration of the practice…

When you feel settled, lightly closing your eyes.

Become aware of the rhythm and flow of your natural breath….

Feel it as it moves through your whole body…

Watching your breath from the moment it enters your nostrils, flowing down to your belly, to the moment it exits once more…

Begin to notice how with each exhalation you body is becoming more and more relaxed….

It is as though with each exhalation you are releasing all the tension out with the breath…

Feeling all the tension that you have been holding onto slowly melting away….

The muscles in your legs are loosening and relaxing…

The muscles of your back, belly and chest are all softening and relaxing….

Feeling the muscles of your arms and hands relaxing and letting go…

Feel the muscle of your neck and shoulders becoming more and more relaxed…

All your tension is melting away with each of your exhalations…

Even the muscles of your face are becoming softer and more relaxed…

Your jaw is loose…

Your lips are relaxed and just lightly closed…

Your forehead is softening….

Your whole body feels completely comfortable and at ease

Become aware of how you are feeling in this moment….

Witness the calming and relaxing effect of your breath as it moves through your awareness….

Clearing it… calming it….

With each exhalation feel your mind becoming more and more relaxed…

All the tensions…All the thoughts and worries of the day are slowly melting away….

Both your body and your mind are completely relaxed…

You are completely supported…

Allowing yourself to just be here, watching the natural flow of your breath flowing freely….

Visualize yourself as though you are sitting on the soft grass of a meadow…

The grass is short, soft and a deep green….

The sun is gently shining down….

You are sitting under the shade of a tree, and the temperature of the air is very pleasant on your skin..

Picture this place in as much detail as you can…

The air smells fresh as you sit here you feel completely safe, completely relaxed…

Now, take your awareness to the thoughts that are flowing through your mind…

Notice how here in this space, you are able to watch the thoughts and feelings of your mind, without becoming involved or affected by them….

With a bit of detachment, you can just witness and watch…

As you do this, bring to mind the goal you have set for yourself, your personal weight loss goals…

As you consider this, list for yourself all the different benefits that you would receive as you move toward this goal…

Benefits such as confidence… Better health… More energy…. Feeling happier…..

As well as the pride and satisfaction from achieving your goals….

You have made the first step.. The choice to make change…

And as you progress towards your own success you can feel that all these benefits are within your grasp…

You are on your own path towards a fitter, healthier and happier you….

Losing weight and keeping it off requires making healthy lifestyle choices that are both rewarding and enjoyable….

As you observe the fitness goals you have for yourself, take a moment to consider the obstacles that have been preventing you from achieving these goals so far?

What are the things that challenge you and drive you to make the choices you have made?

Perhaps you struggle with difficult emotions? Such as anxiety, boredom, frustration, stress, loneliness or depression….

What are your main trigger or triggers?

In order to redirect these patterns of behavior, it is necessary to observe and recognize these emotions as they arise, so that you can redirect them into more constructive behavior choices….

So as you consider what it is that triggers you…

Remember that though you cannot change the emotions you feel, you can change the way you react to them

When we respond to difficult emotions with poor choices, we often compound these feelings with guilt,

That can send us spiralling in the wrong direction…

Becoming more aware of these triggers allows us the possibility of changing our reactions to them…

by redirecting our reaction patterns into more positive directions, we can move ourselves toward achieving our goals..

And though it can be challenging at first, every small success builds our confidence and the direction of the spiral….

And, even if you slip up from time to time, be gentle with yourself. Just pick yourself up and continue.

You will soon notice that the feeling of making good choices far outweighs the short-lived pleasures….

So as you continue to sit here, in this peaceful meadow, under the shade of the tree…

Listening to the following affirmations…

As you hear each one, mentally repeat it to yourself with conviction and meaning…

This is my life and I have the power to live it as I choose…

I love my body and I choose to take good care of it…

I am approaching my ideal weight every day…

When I feel down, I go for a walk and allow the fresh air to comfort me….

I enjoy eating healthily and my body thanks me for it…

I enjoy the results from exercising daily and my body thanks me for it…

Everyday I am getting fitter and slimmer…

I can achieve anything I set my mind to…

I am determined and capable…

Exercising and eating healthy makes me feel good about myself…

Just allowing the meaning behind each of these affirmations settle with you…

Know that you are on your way to achieving your goals and that this is something to be proud of

Bringing your focus back to the natural flow of your breath now…

As you feel your breath move through your body…

Begin to repeat “Each day I become a healthier and happier” silently with each inhalation…

And “I am proud of my decision to make healthier choices”

Continuing to repeat this with each inhalation… And with each exhalation….

“Each day I become a healthier and happier”

“I am proud of my decision to make healthier choices”

Letting these words fade away now… Allowing yourself to experience this feeling of change that is blossoming within you…

You feel strong and confident…. Capable of achieving your goals…

Bringing your awareness back to the natural flow of your breath now…

As the meditation draws to an end, preparing to count the flow of your breath….

If you choose to continue resting, then after the third breath you may drift off into a peaceful and relaxed sleep….

If you choose to stay awake, then after the third breath you may feel yourself becoming more alert, aware of your surroundings, and you will feel refreshed and revitalized….

Mentally counting the breath.

1’….. Feeling confident and capable.

2’ …..Feeling healthy and strong

and 3’…..Feeling positive and determined.

 

We hope you’ve enjoyed our guided meditation for weight loss!