Self-Hypnosis for Weight Loss Workshop
Close your eyes and imagine your food cravings floating away. Imagine choosing to eat foods that make you look and feel your best. Imagine being your ideal weight, choosing to eat only when you’re hungry, and easily being able to stop eating when you feel satisfied.
Your mind plays the most significant role in creating the body and health you desire, which is why, when you apply these guided, self-hypnotherapy sessions, you give your subconscious mind the additional programming and suggestions to practice thinking and experiences the results you desire.
In this special series, Marna will teach you how to put yourself in a trance state. Each Monday, she will guide you during the self-hypnosis sessions to relax your subconscious mind and more easily align with ThinWithin Life principles of eating, thinking, and living thin.
Session #1:
What is self-hypnosis?
Guided Self-Hypnosis only:
Self-hypnosis is the language of the subconscious mind.
We will be using hypnosis this month to relax your mind and body and envision your healthy, ideal selves.
The hypnotherapy script for today’s Session 1 class if you’d like to read it: I am Losing Weight Now. Seeing Your Ideal Self In Your Mirror’s Reflection
Inside of our membership community I have given you various practices that you can use to create a lighter, thinner, and healthier you.
Most come in the form of thought work, feeling work, and action work.
Through self-hypnosis, you have an opportunity to try out another practice to change your weight. What I like about hypnosis and self-hypnosis is that it combines thought work, feeling work, and action work by activating both your conscious and subconscious mind.
There is a lot of misinformation about Hypnosis and Hypnotherapy.
Some people think it’s woo-woo or that I’m going to control your mind or that I’m going to make you believe or do crazy things. That is NOT what we are doing here.
You will have total freedom to do or think or create. However, to do hypnotherapy well, you must have an open mind. All you need is a small opening. A thought like “Maybe…just maybe…it will work.” will be enough.
The language of the unconscious is through imagery.
The language of the unconscious mind is through imagery.
If you want to communicate effectively with your unconscious mind, we’ll have to use imagery to set, describe, and create your goals.
Mental pictures are part of the imagery, but so are smells, textures, sounds, and tastes – which is why I’m always encouraging you to use your personal dominant senses and whole-brain to help you create your body results.
So, step one is imagery to speak to and activate our subconscious mind.
Then, there are 3 essential ingredients to create results from your subconscious:
Self-Hypnosis – Session 1, Desire, Belief, Expectation Worksheet
DESIRE – Wanting to lose weight or make a change
BELIEF – Thoughts that it’s possible to change
EXPECTING that it’s going to happen – thoughts of being successful
DESIRE – your hopes, wants, and goals
Take time to think about what you desire.
Write out what it is that you desire for your weight, body, and health. Take a moment. Write as much as you can think of. Just go line by line.
Avoid negative words like DO NOT, NO, as in…
I do not want to have saggy skin – instead, say –
I want to have toned muscles.
I don’t want to eat in front of the TV – instead, say –
I eat at the table.
I watch tv on the couch with my hands busy knitting.
Through this course – hold the expectation that you CAN and ARE CREATING A THINNER AND LIGHTER BODY NOW!
Spend some time being mindful regarding what you say to yourself and others about your expectations of your health and body goals.
Spend time reminding yourself often that you are creating a new body and you absolutely have the power and ability to do so. You ARE moving toward your desired goals for your weight. It’s happening right now.
Here’s the best part – when you align your mind through self-hypnosis with the body you want, you magnify your results to create your reality.
The key is to open your mind and imagination. Expect self-hypnosis to help you create your naturally thin body!!
If you’d like to read more details regarding this, here is a handout on the States of Self-Hypnosis
Focus Work for Session 1:
NOVICE LEVEL – Listen to the Guided Self-Hypnosis #1: video or audio link at least 3 times this week. Schedule the time into your week now.
INTERMEDIATE LEVEL– Do the novice level assignment from above 4-6 times this week.
ADVANCED LEVEL – Record your own guided self-hypnosis. Use a combination of Marna’s guided session in the Novice Assignment above and your own.
Session #2:
Self-Hypnosis and Hunger levels
Guided Self-Hypnosis only:
Levels of Self-Hypnosis
We can help our conscious and unconscious minds create results. In the first session, we discussed how you can create results for your body with your subconscious mind through –
- DESIRE – Wanting to lose weight or make a change
- BELIEF – Thinking that it’s possible to change
Expecting that it’s going to happen – FEELING that you will be successful.
LEVEL #1: INDUCTION
eWe first induce relaxation. This induction is to help ‘induce’ relaxation.
We can help our conscious and unconscious minds create results. In the first session, we discussed how you can create results for your body with your subconscious mind through –
- DESIRE – Wanting to lose weight or make a change
- BELIEF – Thinking that it’s possible to change
Expecting that it’s going to happen – FEELING that you will be successful.
In this case, start at the scalp, to muscles at the back of the head, the muscles around the eyes, cheeks, the jaw, neck… all the way down to the tips of the toes. Some people prefer to go the other way, from the toes to the head. You choose what feels best.
LEVEL #2: DEEPENING
A “Deepening” allows you to relax deeper than you were during the induction phase and offer suggestions to your conscious and subconscious mind to imagine or see something. Progressive relaxation is a powerful step to self-hypnosis. Also, staring at a point while you relax and hear suggestions is another possibility as you use these self-hypnotic techniques.
LEVEL #3: SUBJECT and PURPOSE
What You want your mind to receive, think, and or do?
This is the script we give your conscious and subconscious mind to
LEVEL #4: ENDING
Ending your trance and awakening is about finishing the session and bringing you back to conscious awareness.
In this step, we often count from one to five, and to allow the ‘energy’ to return.
Self-Hypnosis Script for Feeling Your Hunger Levels
Today we will discuss you creating your ideal body through peacefully and lovingly feeling into the beauty of hunger that you have been fully and completely gifted with.
You have been given this ability to feel the hunger inside of your beautiful body. Today you are giving yourself the gift of deepening this ability to listen to and fall in love with eating when your body signals that you are hungry. In fact, you love eating only when you are hungry. Actually, this physical sensation is easy for you to feel and honor. You are keenly aware of your hunger and are beautifully connected to it. You don’t eat for reasons other than hunger…only when your body is physically hungry.
When you feel emotional and have a desire to fill up your body with something, you fill your body up with ways to love and honor your body that reflects your mind’s needs and desires. You solve your emotional needs through talking, writing, sharing, singing, dancing, creating, meditation, movement, and other powerful ways that support your naturally thin and beautiful body!
When you feel true physical hunger, you notice it in your body. Hunger is gradual. First your stomach rumbles and over time your stomach growls. Physical hunger gives you steadily progressing clues that it’s time to eat.
When you feel physical hunger, you notice it’s patient and you are patient with it. As your physical hunger intensifies, you give your mind and body the time it needs to eat. You are calm when you feel hunger. You breathe this signal in through your nose and out through your mouth, calming your hunger and its need to eat. There’s no panic. Instead, you slowly and lovingly honor your hunger.
When you feel physical hunger, you understand that this is the only reason you eat. It comes from your body’s need to eat. True hunger occurs because it’s been several hours since your last meal and your body is running out of fuel. It needs a physical reboot. Physical hunger isn’t watching the clock. You lovingly and patiently know that hunger can physically speak to at any time of the day.
When you feel physical hunger, it doesn’t DEMAND that you eat a certain type of food–many foods sound delightful. Real, whole, delicious foods are your priority with other foods dropping in.
When you feel hunger, the most common way you feel hunger is a hunger ‘pain’ in your lower belly underneath your rib cage. Allow your body to feel this area right now as you gently feel the rise and fall of your breath. Other ways your body speaks to you that it’s hungry is through growling noises, light-headedness, difficulty concentrating, irritability, or headaches.
You know how you feel hunger. It’s really easy for you to identify when you feel hungry.
You love eating when your body is hungry and connect easily to the beautiful process that eating when hungry allows. There’s nothing more natural than eating when your body gives you the signal to eat. When your body is signaling hunger after several hours, it is telling you that you have burned your food as fuel and used the food that you’ve eaten and it’s ready to eat more.
Hunger is your body’s natural way of thanking you for waiting, for listening to your body and being patient as you listen and honor it. You listen and honor this signaling to go ahead and fuel your body so that it can continue to run efficiently. When you listen to your hunger and its physical signals, you release weight easier and more efficiently.
You practice feeling into hungry by asking Am I Hungry?.
If you are able, place your hands on your stomach that lies in the center bottom of your ribcage. Notice at this moment how your body feels. Feel your stomach. With your hands still placed on your stomach, ask yourself “Am, I hungry?” This is going to be your anchor. You are anchoring this question into your conscious and unconscious mind.
We at ThinWithin.com teach that there are different levels of hunger that you can feel. As I go through these levels, you are going to explore what level of hunger you are experiencing right now at this moment. Be patient with yourself and your body as it speaks to you. If you are not hungry, your stomach will remain quiet but you still have an opportunity to train your conscious and unconscious mind to eat only when you are hungry and practice understanding or listening to these levels.
When you need to go to the bathroom, you get a physical signal in your body. Take a moment to feel if you have this signal in your body. Just like going to the bathroom is a physical signal that your body feels, hunger is a physical signal that your body also feels. Similar to hunger, it starts off small, and over time the feeling of having to go to the bathroom gets stronger and stronger until the intensity is so strong that there’s just no way you can wait any longer. Waiting too long to go to the bathroom doesn’t work well for your body and neither does waiting too long to eat when you are overly hungry. Hunger comes on lightly and builds over time if you ignore it. And just like going to the bathroom, you don’t want to wait too, too long or you may have an “accident” and overeat.
Today you are practicing these levels.
As you place your hands over your stomach if you are able to, notice any sensations or grumblings you experience. Allow your mental attention to go into your body underneath your hands and allow your hands to help you feel into your body and into where your stomach is. This process is a feeling process that your mind is easily able to be guided to feel and connect to your hunger levels. As you practice this hypnotherapy, you deepen your ability to feel into hunger, just as each throughout the day you have the opportunity to deepen your connection to hunger by feeling into this sensation and making friends with it.
You are training yourself right at this moment to love eating at a level 2, 3 and 4. As you place your hands over your stomach, you are going to begin to make friends with level 2 hunger.
At level 2, you notice how your body is feeling this level. This is the level where you feel Extremely Hungry. When you feel this level of hunger, it’s a good idea for you to eat within a half hour. This level of hunger is the level you feel when you are very hungry and are ready to eat, but hunger is emerging but not an emergency. Your body might feel this way after many hours without food giving you the physical signal that you are now ready to eat.
Level 3: Now I want you to notice if you are level 3. At a level 3, you are nice and hungry. This is the level you enjoy eating at the most. You are nice and hungry, and eating within the hour works beautifully for you.
Level 4: A little bit hungry – notice if your body is experiencing this level of hunger. This is where you are just a little bit hungry. You can eat 4-5 bites to satisfy this small level of hunger, or you can wait until you feel a level 2 or 3 hunger. It’s your choice.
Level 5: If you are in a neutral place and your body is not feeling any hunger, you are at level 5. This is the neutral place where your body does not feel hungry or full. It feels nothing and at this place because you are not hungry.
Throughout the day today, allow your body to wake you up to hunger. Don’t force it. Don’t think about it too much. Allow your body to speak to you just like it wakes you up to go to the bathroom.
You effortlessly allow your body to wake you up to hunger.
Trust that as you allow your mind to focus today on other things, your body will reveal hunger to your mind in time…easily and effortlessly. You realize that hunger exists in your body. Free your mind to keep busy and focus on other things today – and allow your body to reveal itself, speak to you. When your body feels hungry, and only when it feels hungry, you gladly feed your body the fuel it desires to perform and function at its best.
The more you honor your hunger, the more you enjoy moving into your perfect weight.
I will now count from 5-1. When you reach 1, your eyes will open and you will feel totally awake and refreshed.
5. You are grateful for the time you spent taking care of yourself and reprogramming your
4. You are slowly becoming aware of your breathing.
3. You open your eyes and are becoming aware of your surroundings, the noises around you, and your body
2. You are beginning to awaken, noticing how good you feel and how clear your mind is.
1. You are fully awake and energized. You are well-rested, clear, alert, refreshed, and ready to tackle your day.
Homework
NOVICE LEVEL – Listen to the Guided Self-Hypnosis #2: video or audio
link at least 3 times this week. Schedule the time into your week now.
INTERMEDIATE LEVEL- Do the novice level assignment from above 4-6 times this week.
ADVANCED LEVEL – Record your own guided self-hypnosis based on this week’s session. Use a combination of Marna’s guided session in the Novice Assignment above and your own.
Session #3:
Self-Hypnosis for Stopping When Satisfied
Guided Self-Hypnosis only:
Self Hypnosis Script for Stopping When Satisfied
Make yourself comfortable…Place your feet flat on the floor or lay down…Rest your hands down by your side and gently allow your eyelids to close…And just begin to allow yourself to relax…Let all your cares and worries go…And at this moment in time…Nothing matters…As you switch off your thoughts…just allow this time for yourself so you can unwind completely…As you begin to feel more and more relaxed…Let any thoughts that don’t serve you, just drift out of your mind.
Take a couple of deep breaths …Inhale slowly filling your lungs with fresh air, and as you exhale, you will find yourself deeply relaxing. Again, fill your lungs up with air and slowly exhale, deepening your relaxation. One more time, inhale your breath and as you exhale, notice your body sinking deep into a relaxed state from the top of your head…To the tips of your toes…Notice as your eyelids, neck, and jaw become heavy as you drift down deeper. Notice the outside world fading away into the background as you begin your journey into your own inner world… The only sound that will matter to you will be the sound of my voice. My voice will travel with you at all times with the intention of helping you become the best version of yourself today and into the days ahead.
In this deeply relaxed state, I want you to allow your mind to see that you have a relationship with food. We all do. And as with all relationships, there are good things about this relationship and there are challenges too.
When you think about food, imagine food being a friend. In fact, right now, in your mind’s eye, think about a friend that you adore. A friend that you respect, honor, and enjoy spending time with. As much as you love this friendship, there are times where you have to balance the give and take of listening vs. talking and sharing vs. receiving. Your beautiful friendship has blossomed due to this ebb and flow.
When you take too much from the friendship on a regular basis, your friendship is left feeling unbalanced.
Similarly, when you consume too much food in your body, this balance with health and food can feel unbalanced, uneasy, and uncomfortable in your body. To get into balance, we are going to give your body a relationship of comfort and honoring by listening to your body’s need for food over your mind’s desire. Listening to your mind isn’t always what your body needs. Your body has an intelligence all on its own that desires your love, respect, and attention.
Today, we are strengthening your connection to your body – giving it the respect to speak and be heard. Because when you allow your stomach to talk to you and feel honored and respected, you will create the health and body that you desire.
Today you are practicing being fantastic at knowing when your body speaks to you, tells you when it is ready to stop eating when it feels comfortable and satisfied.
Deepening your relationship with your body and with its comfort allows you to eat as your naturally thin self, feeling comfortable, beautiful, and noticing the results when your body is respected, loved, and honored, just like your friendships. When your friends feel heard, loved, and respected and you feel the same, the friendship grows and deepens.
In the same way, you are deepening your relationship to satisfaction today and the days ahead. Building the foundational love and building blocks of listening, honoring, and loving.
Feeling into Satisfaction during a meal gives you the perfect stopping point that you eagerly and excitedly look forward to experiencing during your meals. Eating up to satisfaction just makes sense and you, right now are building the consistency of choosing satisfaction as the feeling inside of your body to end your meals. This feeling allows for you to end your meals feeling comfortable, neutral, and feeling energized to continue with your day. As you continue to honor this feeling, your conscious and subconscious minds become programmed in as well. You love getting up from a meal with energy, knowing that you’ve satisfied your hunger and now it’s time to live into the next several hours of your day with energy and enthusiasm.
You find that no matter what food is placed in front of you, you easily listen to your body knowing that you would rather stop when satisfied, knowing that you can always have more food later. Pushing away food is easy for you. Wrapping up food is natural to you and whether you push food away, throw it out or wrap it up, eating delicious foods up to satisfaction is respectful to your body.
You are becoming great at recognizing and stopping with satisfaction.
To help you eat the amount that your body is hungry for, you stay connected to your body by understanding that just like afriend speaks to you and you share information with your friends, your body shares information and speaks to you by showing you that it has different levels of satisfaction.
The ideal place to eat to is a level 5, where your body is no longer hungry; you are feeling satisfied, the IDEAL STATE of nothingness in your stomach. You have eliminated hunger and are now satisfied. This is the place you are enjoying practicing. You are getting good at feeling this feeling and developing this connection inside of your body. You enjoy listening and fine-tuning this language of your stomach so that you know when it’s ready for a rest. Just with any friendship, this is the language of your body, of your stomach, is important to understand and pay attention to. This is where your stomach feels the most listened to, loved, and appreciated. As you practice developing this friendship and honoring this neutral feeling, your subconscious and conscious minds are fully programmed to listen and honor and eat up to this state.
As you practice honoring and developing this relationship, you may notice that at times you find you’ve reached Level 6 of satisfaction where you are slightly Overeating. This is the place where you have eaten a few bites too many. It’s not a big deal to eat to this level at all.
It’s just a few bites too many, but it is still slightly more than your body needs – like 4-5 bites more. When you eat this way, notice how that feels. As you practice eating to a 5, you might have moments where you notice this level 6, which is fine. This is a much healthier level for you to practice and enjoy than a 7, 8 or 9.
Because at a Level 7, you notice that you Feel Uncomfortable. This is the overeating place where you feel the food in your body and it’s clear that you overate. This is an uncomfortable and unpleasant sensation inside of your body. When you’ve overeaten in this way, you may notice you feel tired or uncomfortable in your clothes. You may notice your stomach distends out. This is an opportunity to practice and improve your end-of-meal experience from this level to a level 6 and then 5.
Moving up the fullness level, you have a Level 8 and 9. Level 8 is Very Uncomfortable, and level 9 is Stuffed. Both of these levels make you feel very uncomfortable physically and mentally. These are the levels where sweat pants, unzipping of the pants, unbuttoning, or distended bellies are often found. This is the place where we know your mind has encouraged you to go past your physical comfort level and to keep going. At these levels, it’s important to remind your mind that your body doesn’t feel comfortable eating until 8 or 9. You remind yourself you can have this food again at another meal.
If you eat at these levels, it’s important to have compassion and understanding. Also, recognize that you can slow your meals down and stop a little sooner to enjoy a level 7, 6, or 5. Because the goal of eating is to have you LIVE your LIFE knowing when your body wakes you up to hunger, you eat. During your meals, you slowly and mindfully enjoy your food. You find that slowing down, putting your fork or food down between bites, and asking yourself “Am I still hungry?” helps you to feel into the answer “No, I am no Longer Hungry.” When you are no longer hungry…when you feel a neutral, satisfied, or comfortable feeling inside of your body, you practice stopping! You can do this. You can feel into this no-longer-hungry feeling to end your meal. When you end your meal in this neutral, no-longer-hungry fashion, it feels healthy, light, small and beautiful. Your hunger has disappeared and you feel a satisfied (level 5 ideally) feeling!
This is a wonderful place to stop.
Remember, this naturally “thin language” may or may not be new to your conscious and subconscious mind, but now they are becoming deeply programmed into both minds. Because you love learning, you love training your brain to feel this level of satisfaction. The more you practice listening and honoring your body’s wisdom to eat until a level 5, the easier it gets for you to become your ideal weight.
The more aware you become of satisfaction, the easier it will be to determine what level of hunger you are at when ending a meal. At first, the levels might overlap and be unclear, but with practice, each level will begin to have meaning.
Take a moment to place your hands on your stomach and feel into this sensation of nothingness. This feeling of not being hungry, not being full. This nothing feeling feels similar to when you don’t have to go to the bathroom. It’s a neutral feeling.
Today, you practice ending your meals with the job of getting rid of your hunger and finding that no-longer-hungry feeling that so beautifully resides in your body.
Throughout the day today, allow your body to wake you up to hunger. Don’t force it. Don’t think about it too much, simply allow your body to speak to you. Just like it wakes you up to go to the bathroom, you effortlessly allow your body to wake you up to hunger.
Trust that as you allow your mind to focus today on other things, your body will in time reveal hunger to your mind easily and effortlessly.
You realize that hunger exists in your body, so free your mind to keep busy. Focus on other things today. Allow your body to reveal itself, speak to you, and then when it feels hungry, and only when it feels hungry, you gladly feed your body the fuel it desires to perform and function at its best. The more you honor your hunger, the more you enjoy moving into your perfect weight.
I will now count from 5-1. When you reach 1, your eyes will open and you will feel totally awake and refreshed ready to honor your satisfaction and nurture your body and stomach, like the best friend that it’s becoming.
- You are grateful for the time you spent taking care of yourself and reprogramming your actions.
- You are slowly becoming aware of your breathing.
- You open your eyes and are becoming aware of your surroundings, the noises around you, and your body
- You are beginning to awaken, noticing how good you feel and how clear your mind is.
- You are fully awake and energized. You are well-rested, clear, alert, refreshed, and ready to tackle your day.
Homework
NOVICE LEVEL – Schedule the time into your week now to listen to the Guided Self-Hypnosis #3: video or audio at least 3 times this week.
INTERMEDIATE LEVEL– Do the novice level assignment from above 4-6 times this week.
ADVANCED LEVEL – Record your own guided self-hypnosis based on this week’s session. Use a combination of Marna’s guided session in the Novice Assignment above and your own.
Session #4:
Self-hypnosis for triggers and cravings
Guided Self-Hypnosis only:
Self-Hypnosis for Triggers and Cravings
Today I am going to take you on a special journey down the stairs of your mind to become masterful at relaxing and releasing any triggers that are getting in the way of you having the body and the health you deserve and desire.
Make yourself comfortable…Place your feet flat on the floor or lay down… Rest your hands down by your side and gently allow your eyelids to close…And just begin to allow yourself to relax…Let all your cares and worries go…And at this moment in time…Nothing matters…As you switch off your thoughts…just allow this time for yourself so you can unwind completely…As you begin to feel more and more relaxed…Let any thoughts that don’t serve you, just drift out of your mind.
In front of you, you see 10 steps of a stairway. As you travel down each stair that I will take you down, you feel safe and comfortable. And as you go down those stairs, each step will make you even more comfortable and even more relaxed. You are going down the first step now. And going down those stairs now. Ten. Nine, everything slowing down. Eight, letting it all go. Seven, you are relaxing deeper and deeper with every step you take, Six, down and down you go feeling more and more relaxed. Five, deeper and deeper you go allowing your mind to relax and let go. Four, let your body sink deeper into the perfect place that you are right now… feeling really relaxed. Three, down and down you go. Two, with only one stair left, let all your cares and worries go as you drift into a deep and drowsy state. And one. You are now fully relaxed in a safe place where you can let go. You have everything you need, so just listen to my voice, and allow me to guide you to becoming the best version of yourself at your perfect weight. You are totally relaxed and from now on, every sound you hear, every word, is taking you deeper and deeper into that soft, relaxing, and loving place inside your mind and body.
Your mind is very powerful. Your mind is also something that learns and changes as you continue to learn and evolve. One of the ways you are evolving is through honoring your body and listening to hunger and satiation. When your body wants to eat and it’s not hungry or it wants to overeat, it’s being triggered by something emotional that needs your focus, love, and attention.
Today honor your body and navigate through any trigger, craving, or desire for food in a relaxed and calm way.
So at this moment, I want you to bring up a potential trigger or craving that has been getting in the way of you creating the body you desire.
You are going to notice this trigger in a new way and heal it in a brand-new way so this trigger can and will lessen and release it out of your life.
Notice this trigger.
Define what this trigger is – whether it’s late-night eating, overeating, bingeing, social overeating, or something else. Pick one trigger that you’d like to work on releasing today.
As you define this trigger. Use your breath to calm and relax right now. BREATHE.
And as you relax now, think about how good it is to know that finally, you are tackling this trigger and lessening it right now.
Before you release it fully, we are first going to understand it. When you think of this trigger, what does this trigger want you to know? If your trigger had a voice, what would it tell you it wants and needs from you to release and heal?
Some ideas that might be that this trigger, that has caused you to eat, is in need of love, caring, space, alone time, community, support, a break.
What does your trigger need from you to let go and heal and release?
As you picture what it needs, see if you can feel yourself giving this trigger what it needs right now through your inhale, filling up your lungs, heart, and body with what it truly needs. On your exhale, notice your body releasing the desire for food. Let go of the tie that food has with your emotions. Let it go. Let it release, say goodbye – for now, you are bringing into your heart, mind, and lungs what you do desire, your true need, and what will help you set your mind and body free.
Continue to inhale and exhale….breathing in what you desire the most, and let go of the trigger action that is ready to be released so that you can create the body, health, and beauty you so desire.
To deepen this work, you now see yourself in a situation where you may find yourself triggered by this trigger – to eat.
In your mind’s eye, see yourself moving through this trigger by giving yourself precisely what’s under the surface of your desire for food. Give yourself the love, nurturing compassion, and true healing in this new natural, and beautiful way. Notice how easy it is for you to use your breath to calm this trigger and see yourself easily resolving this trigger.
Feel the strength in your body as you resolve this trigger right now – moving through it with grace, ease, and love.
Then bring to mind that place where you can really let go, where you can imagine sending this trigger and urge up to the Universe to be fully and completely dissolved and released from your mind because now you have new ways to address and breathe through and relax out any triggers that come into your life and mind that trigger you to eat foods when you are not hungry.
Because you love feeling into hunger so much…
and because you are so good at honoring hunger and satiation, you find it easy to release these triggers, letting them go easily and gently.
Notice right now what it feels like to be someone who can easily release triggers from your life. Yes, they are normal, and they will come and go, and yes, you are mastering being able to hear them or feel and simply let them go gracefully.
For now, you are someone who gives yourself the gift of comfort, love, compassion, or whatever feeling and thought you need through your breath, by allowing the trigger to be seen and then letting it go by feeling what your trigger is asking you to feel and experience. As you feel and experience any trigger, you know you can also allow it to be felt or thought and released through your breath.
Today I am going to take you on a special journey down the stairs of your mind to become masterful at relaxing and releasing any triggers that are getting in the way of you having the body and the health you deserve and desire.
Make yourself comfortable…Place your feet flat on the floor or lay down… Rest your hands down by your side and gently allow your eyelids to close…And just begin to allow yourself to relax…Let all your cares and worries go…And at this moment in time…Nothing matters…As you switch off your thoughts…just allow this time for yourself so you can unwind completely…As you begin to feel more and more relaxed…Let any thoughts that don’t serve you, just drift out of your mind.
In front of you, you see 10 steps of a stairway. As you travel down each stair that I will take you down, you feel safe and comfortable. And as you go down those stairs, each step will make you even more comfortable and even more relaxed. You are going down the first step now. And going down those stairs now. Ten. Nine, everything slowing down. Eight, letting it all go. Seven, you are relaxing deeper and deeper with every step you take, Six, down and down you go feeling more and more relaxed. Five, deeper and deeper you go allowing your mind to relax and let go. Four, let your body sink deeper into the perfect place that you are right now… feeling really relaxed. Three, down and down you go. Two, with only one stair left, let all your cares and worries go as you drift into a deep and drowsy state. And one. You are now fully relaxed in a safe place where you can let go. You have everything you need, so just listen to my voice, and allow me to guide you to becoming the best version of yourself at your perfect weight. You are totally relaxed and from now on, every sound you hear, every word, is taking you deeper and deeper into that soft, relaxing, and loving place inside your mind and body.
Your mind is very powerful. Your mind is also something that learns and changes as you continue to learn and evolve. One of the ways you are evolving is through honoring your body and listening to hunger and satiation. When your body wants to eat and it’s not hungry or it wants to overeat, it’s being triggered by something emotional that needs your focus, love, and attention.
Today honor your body and navigate through any trigger, craving, or desire for food in a relaxed and calm way.
So at this moment, I want you to bring up a potential trigger or craving that has been getting in the way of you creating the body you desire.
You are going to notice this trigger in a new way and heal it in a brand-new way so this trigger can and will lessen and release it out of your life.
Notice this trigger.
Define what this trigger is – whether it’s late-night eating, overeating, bingeing, social overeating, or something else. Pick one trigger that you’d like to work on releasing today.
As you define this trigger. Use your breath to calm and relax right now. BREATHE.
And as you relax now, think about how good it is to know that finally, you are tackling this trigger and lessening it right now.
Before you release it fully, we are first going to understand it. When you think of this trigger, what does this trigger want you to know? If your trigger had a voice, what would it tell you it wants and needs from you to release and heal?
Some ideas that might be that this trigger, that has caused you to eat, is in need of love, caring, space, alone time, community, support, a break.
What does your trigger need from you to let go and heal and release?
As you picture what it needs, see if you can feel yourself giving this trigger what it needs right now through your inhale, filling up your lungs, heart, and body with what it truly needs. On your exhale, notice your body releasing the desire for food. Let go of the tie that food has with your emotions. Let it go. Let it release, say goodbye – for now, you are bringing into your heart, mind, and lungs what you do desire, your true need, and what will help you set your mind and body free.
Continue to inhale and exhale….breathing in what you desire the most, and let go of the trigger action that is ready to be released so that you can create the body, health, and beauty you so desire.
To deepen this work, you now see yourself in a situation where you may find yourself triggered by this trigger – to eat.
In your mind’s eye, see yourself moving through this trigger by giving yourself precisely what’s under the surface of your desire for food. Give yourself the love, nurturing compassion, and true healing in this new natural, and beautiful way. Notice how easy it is for you to use your breath to calm this trigger and see yourself easily resolving this trigger.
Feel the strength in your body as you resolve this trigger right now – moving through it with grace, ease, and love.
Then bring to mind that place where you can really let go, where you can imagine sending this trigger and urge up to the Universe to be fully and completely dissolved and released from your mind because now you have new ways to address and breathe through and relax out any triggers that come into your life and mind that trigger you to eat foods when you are not hungry.
Because you love feeling into hunger so much…
and because you are so good at honoring hunger and satiation, you find it easy to release these triggers, letting them go easily and gently.
Notice right now what it feels like to be someone who can easily release triggers from your life. Yes, they are normal, and they will come and go, and yes, you are mastering being able to hear them or feel and simply let them go gracefully.
For now, you are someone who gives yourself the gift of comfort, love, compassion, or whatever feeling and thought you need through your breath, by allowing the trigger to be seen and then letting it go by feeling what your trigger is asking you to feel and experience. As you feel and experience any trigger, you know you can also allow it to be felt or thought and released through your breath.
Imagine your whole body’s ability to release any trigger that comes your way easily, quickly, and as you do, your body continues to become its ideal weight and size.
Nothing can stand up to your own powerful mind. You now have the ability to move through a trigger or craving with ease and grace so that you can easily continue to honor your body moving effortlessly toward your perfect weight.
Trust your mind and your body to help support you in creating the healthy, happy, lean body and vibration you are now creating, anywhere, anytime, knowing that you are fully loved, protected, and safe.
And knowing that, it is time for you to come back to the room, back to me with new strengths and abilities that both your subconscious and conscious minds are ready to take on.
You can now become aware that you are hearing these words. You can become aware of your arms and legs again.
And when you’re ready, you can begin counting from five up to one. When you get to one you will be back in the present, fully alert, clearheaded, ready for the rest of your day.
So counting now. Five, taking a deep breath. Four, head moving, arms moving, legs moving.
Four, head moving, arms moving, legs moving.
Three, getting ready for a stretch and a yawn and feeling good, mouth moving, head coming upright.
Two, eyelids flickering, almost back.
One, eyes open, fully alert, back in the present, feeling good.
Homework
NOVICE LEVEL – Schedule 2-3 times into your week to listen to your favorite Guided Self-Hypnosis sessions.
INTERMEDIATE LEVEL- Schedule the time into your week to listen to your favorite guided self-hypnosis sessions 4-6 times this week.
ADVANCED LEVEL – Record your own guided self-hypnosis based on this or any of your favorite week’s session.
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