Let's take a breath together.
Inhale gently,
And exhale fully.
If you're here,
It means you're ready to shift something.
To soften the way you speak to yourself.
To reimagine what food means in your life.
Not as something to fear or fight,
But as a way to nourish,
To connect,
And to be present.
This space is safe.
There is no judgment here.
So,
Wherever you are,
Sitting or lying down or curled up in bed,
Let your body settle.
Let your shoulders drop.
Let your breath slow down.
You are safe in this body.
You are safe in this moment.
Now let's begin with a gentle breathing rhythm.
Inhale through your nose for four seconds.
Hold for four seconds,
And then we'll exhale slowly through your mouth for six seconds.
Let's do that together.
Inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
One more time.
Inhale for three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
And one.
You can breathe normally.
With each breath,
Let yourself soften.
With each breath,
Let go of stories that no longer serve you.
You don't need to earn food.
You don't need to justify hunger.
You don't need to shame yourself for being human.
You are allowed to eat.
You are allowed to enjoy.
You're allowed to listen to your body's wisdom.
Now imagine yourself sitting at a small table by a window.
The light outside is soft.
The space is quiet,
And there's a warm bowl of food in front of you.
Whatever feels comforting,
Nourishing,
And safe.
My warm bowl of food would be tortellini with a creamy cheese sauce.
Now I'm hungry.
But you aren't in a rush when you're sitting at this table.
You're not counting,
Measuring,
Or judging.
You're just here.
Now,
Gently place one hand on your stomach.
Send it some love,
And feel your breath moving in and out.
And now ask yourself gently,
What does my body need today?
Not from a place of fear.
Not from a place of rules.
But from a place of care.
From love.
From presence.
Maybe it's warmth.
Maybe it's energy.
Maybe it's comfort.
Whatever it is,
Trust it.
You were born knowing how to listen.
So at this table,
With your warm food in front of you,
Picture yourself taking a bite.
Feel the texture,
The temperature,
The taste.
You are safe.
You are grounded at this table.
And you are worthy of this nourishment.
You don't need to eat perfectly either.
You just need to eat with presence.
Now,
Bring your attention to your body.
Not how it looks,
But how it feels.
How it feels.
Right now,
Notice your belly rising and falling.
Notice any areas of tension or ease.
Speak gently to the parts of you that have been judged,
Ignored,
Or controlled.
Now,
This next part might seem weird,
But can you just whisper to your stomach whether out loud or in your head,
Thank you for asking for what you need.
Thank you for asking for what you need.
Thank you for asking for what you need.
Now,
Whisper to your cravings.
We all have them.
You can whisper this.
You are not bad.
You are just communicating.
You are not bad.
You are communication.
You are not bad,
Cravings.
You are communication.
This last one should hit home.
It should resonate with you.
It's my personal favorite.
Whisper to your body.
This is what you're going to say.
You are not a problem.
You are not a problem.
You are my home.
You are not a problem.
You are my home.
Let this be your new story.
A story where food is not the enemy.
Your food is your fuel for your body,
For your home.
Where your body is not something to control,
But something to care for.
Your body is something to care for.
Take a final deep breath in.
And exhale fully with a smile on your face.
Maybe place both hands over your heart.
Or one hand over your heart and one hand over your stomach.
Keep smiling.
Maybe the smile gets bigger with more gratitude that you've discovered.
Even just a little.
Now,
This relationship with food,
It's not about being perfect.
It's about being present and giving back to your body as fuel.
You are allowed to take up space.
You're allowed to feel good.
And you're allowed to eat without feeling guilty.
You're allowed to feel good without shame.
Your body is your home.
Take good care of it.
Now you can come back to this meditation whenever you need to remember that.
So,
Keeping you.
Stay present and stay humble.
Thank you.
Thank you.
Thank you.
