Rita Black: [00:00:00] Happy holidays to you and those you love. Today’s episode is a meditation to help you close this year with gratitude and step into the new year feeling healthier, lighter, more aligned without pressure, punishment, or promises you actually don’t want to keep. Think of this as just a quiet moment just for you and your health. No batteries required, no assembly needed. So wherever you are wrapped in a blanket hiding from the kitchen or sneaking in five peaceful minutes, get comfortable, take a breath, and come on in.

Rita Black: Did you know that our struggle with weight doesn’t start with the food on your plate or get fixed in the gym? [00:01:00] 80% of our weight struggle is mental. That’s right. The key to unlocking long-term weight release and management begins in your mind. Hi there, I’m Rita Black. I’m a clinical hypnotherapist, weight loss expert, bestselling author, and the creator of the Shift Weight Mastery Process.

Rita Black: And not only have I helped thousands of people over the past 20 years achieve long-term weight mastery, I am also a former weight struggler. Carb addict and binge eater, and after two decades of failed diets and fad weight loss programs, I lost 40 pounds with the help of hypnosis. Not only did I release all that weight, I have kept it off for 25 years.

Rita Black: Enter the Thin Thinking Podcast, where you too will learn how to remove the mental roadblocks that keep you struggling. I’ll give you the thin thinking tools, skills, and insights to help you develop the mindset you need, [00:02:00] not only to achieve your ideal weight. But to stay there long term and live your best life.

Rita Black: Sound good? Let’s get started.

Rita Black: Ho ho, ho. Come in and happy holidays to you and those you love. Come on in and just find a seat by the tree near the fire. Or if you’re in the southern hemisphere during the holidays, you can just crack open that window. And feel that cool winter air cooling your summer hide down.

Rita Black: I know we focus a lot on weight in this podcast, but today I just wanna give you a gift, a holiday meditation. I think you’re gonna really love to focus on you and those around you, but mostly you having a healthy and light year ahead. Both in body and mind. This meditation has a bit of a Christmas Carol theme as it’s [00:03:00] gonna be recalling, being grateful for healthy habits of the past, and then we will create a feeling of health and vibrancy in the present.

Rita Black: And then lastly, but not leastly, we’re gonna reach out into the future and grab our healthy future and slim selves and bring them all together within ourselves to supercharge a healthy and thriving holiday and new year ahead. Sound good? Good. I’m glad you agree. So before starting though, we are offering a free masterclass that is perfect for heading into the new year.

Rita Black: And in this masterclass we’re gonna look at. Why, everything about weight or it still might be struggling. And we’re gonna do a powerful weight release hypnosis session. So if you’re interested, please check it out. It’s, the link is in the show notes, or you can just simply go to www.shiftweightmastery.com/free.[00:04:00]

Rita Black: Check it out. It’s great timing, a great way to head into the brand new year. Okay, let’s begin now. Just a couple of things just to protect you. No. Driving this during this, okay. No operating heavy machinery, just put that chainsaw down if you’re cutting up that firewood. Or you can stop that blender.

Rita Black: We mean business here. So you know, stop the heavy duty stuff. And if you are feeling mentally unstable or vulnerable, I would say just because we are gonna be bringing up some memories from the past, I would say, why don’t you refrain until you can consult your mental healthcare provider.

Rita Black: I just want you to take care of yourself and take responsibility for your experience. Okay? I’m going to have you bring to mind sometimes when you are either making healthy choices or feeling healthy from the past, and, okay. If nothing comes to mind immediately, [00:05:00] that is fine. You can feel free to make something up.

Rita Black: That might seem like a memory. And listen, you can reach into your childhood. You can reach into any old time of being healthy in the past. And it’s okay to fudge it since your subconscious cannot dis doing your subconscious can’t, I can’t seem to say distinguish fantasy from reality.

Rita Black: All right, so before we begin, just take a moment to settle in. If you’re sitting, let your feet rest on the floor, and if you’re lying down, allow your body to be fully supported beneath you. Take a nice deep breath in and close your eyes. There’s nothing you need to change, nothing you need to fix nowhere where you need to go.

Rita Black: Just begin by noticing your breath. No special breathing yet. [00:06:00] Just noticing that you’re breathing in and breathing out. And now gently invite your shoulders to soften. Let them drop away from your ears, especially with that holiday tension. UNC unclench your jaw and let your tongue rest easily in your mouth.

Rita Black: Allow your forehead to smooth. Your eyes to rest softly in their sockets as if they’re gently smiling. And take a slow breath in through your nose and exhale through your mouth like a quiet sigh. Good. And with each breath out, feel your body becoming a little heavier, a little more supported. As if the surface beneath you is holding you completely.[00:07:00]

Rita Black: If thoughts come and go, that’s okay. You don’t need to follow them. Just let them pass by like clouds moving across the sky right now. This is the time for you. A pause, a reset. A gentle moment of self care. And when you’re ready, we’ll begin by giving ourselves three healthy presents today. Three moments from our lives of health that we can feel grateful for anytime and gently relive them.

Rita Black: So just begin by bringing to mind a moment. A healthy moment you could feel grateful for. It might be a little moment or a big one. It may have happened years ago or just recently, [00:08:00] or even today when you felt healthy. Just allow a memory to come to the fore of your mind, a moment where you felt vibrant and healthy.

Rita Black: It could be feeling of extreme health. Or just a gentle feeling where your body just felt good. Maybe you were a child or a young adult, or maybe it was this year or not long ago when you just felt you felt well just thriving in that body of yours.

Rita Black: Just allow a moment of gratitude for that healthy feeling to rise within you now. Just focus on that gratitude and that feeling of health when you have it. Step into that moment as if you are there again. See what you [00:09:00] saw, then hear what you heard, then feel what you were feeling in that moment.

Rita Black: Let your whole body fill up with a feeling of health, feeling alive, feeling vibrant, just allowing yourself now to fill up with the gratitude of that experience.

Rita Black: Breathe away. You were breathing then, and let an inner smile just spread throughout you. Maybe even showing up on your face. Just take it in, be with it. Let yourself feel so deeply grateful. Give yourself this gift. Excellent. [00:10:00] Now, gently call to mind a second healthy moment where you could feel deeply grateful.

Rita Black: For a time when you were giving yourself some loving self-care. Again, it can be something small or something big. Anything that brings a sense of appreciation to your heart. As you recall, a way you cared for yourself, you listen to yourself, you nurtured yourself, you honored your needs, or simply showed up as the person you’re becoming.

Rita Black: It could be tiny. Just let that awareness glow softly within the gratitude step into that moment now, experience it as though it’s happening again in this very moment. See it, hear it, feel it. [00:11:00] Allow the gratitude to expand within you. Let it fill your breath. Your chest, your whole body. Give yourself the second gift.

Rita Black: And now let yourself notice, unless there’s something in this memory that reflects who you are at your best, that self care moment where you were kind to your body or you chose nourishment where you moved your body in a loving way or just. It simply honored your own worthiness. Just let that healthy part of this memory glow warmly, let it be recognized and appreciated and revived within you.

Rita Black: Good, well done. And now think of a third moment, a healthy moment [00:12:00] from your past. Or you were doing something wonderful with moving your body that added to your health. Maybe you were moving your body in some form of exercise or swimming or walking on the beach. Maybe you were making a healthy meal or taking a bite of something healthy and it made your body feel so good.

Rita Black: The feel of health. A moment where you could feel truly grateful for. If you wanted to right now, just let it come to you gently and when it does step into your body as if you are there in that moment again, see what you saw and breathe. Feel the feelings you felt then alive within you. Now, let that gratitude wash through you.

Rita Black: Give yourself this third gift of health and self nurturing for this [00:13:00] body you live in. That’s it. Just be with it. This version of you who chose health, chose love, chose self alignment, even. In the smallest way, let that healthy self be seen. Let that wisdom be honored. Let that part of you step forward

Rita Black: and now allow all three moments from the past to blend together inside of you. Gratitude, appreciation, love, and now the recognition of your healthiest self to your inner coach, your true capacity for wellbeing. And now let’s bring all of that within you and into the present. And now imagine as you settle again and breathe, [00:14:00] I’d like you to imagine your drawing white, blue light from above, from the universe entering in through the crown of your head.

Rita Black: As you inhale, this light flows into your brain and it cleanses you, washes you, heals your mind, your body, your emotions, your relationships, and your life. Feel it flowing down through your chest, through your belly, down your legs, down into the earth. Let it travel deep into the ground and then let it rise back up again to the crown of your head.

Rita Black: And imagine bringing even more of this vibrant and healing energy down through you once more, that healthy energy moving all the way through your [00:15:00] legs, down into the ground, and returning to the top of your head. Good. And now bring it down again. Fill yourself with that white, blue light. Strengthening the best part of you.

Rita Black: Make it feel more alive, more thriving, more vibrant and more grateful. Just now let it flow back out. This healing strengthens your courage, your love, your self love, your passion, the best parts of who you are. And now just bring that light into your heart, and this time send it outward into a heart shaped beam of light and pour it out into the people you love the most.

Rita Black: Just send it out. Filling them with this healthy, vibrant energy feel their mind’s healing, their [00:16:00] body’s healing their emotions and fears, and anger dissolving. And see them filled up with light and wellbeing. Good. And now bring that light back down through you, into your heart again, and send it out farther to your family, your friends, your community.

Rita Black: Even your coworkers and even further out into the world, send it out even further to other people you don’t even know Out into the world. All over the globe, sending this beam of health, wellbeing, vibrancy to all healing the world. And one more time, through your whole body, bringing it down into the earth and back up through you into space, strengthening you, building health [00:17:00] of your body and mind, small and large on the cellular level, out to all the parts.

Rita Black: All of you all together, from the top of your head down to the tips of your toes, feeling that sense of vibrancy. Just allow it to flow through you. This healthy you moving from now into the new year. Good. And now with your right hand, reach out and grab any moment in your life that you are proud of. A healthy moment.

Rita Black: Or a big moment where you were taking care of yourself, making a healthy choice, showing yourself some self-care. Just bring it, grab it, and bring it into your heart. And as it touches your heart, say yes and feel it explode in your heart like you’re right there in that healthy moment. Feeling vibrant feels good to take care [00:18:00] of yourself.

Rita Black: Feel it. Connect it. Connected to you and all the things you’re grateful for

Rita Black: God. Now think of another moment, large or small. When you felt healthy and vibrant, reach out and grab it and bring it in and touch your heart again. Feel it entering into your heart and say yes. Feel it. Stack on top of the others you’ve already placed in your heart. Waking them up. They’re already there.

Rita Black: Awakening that health and vibrancy within you, that energy within you, that energy for life, that energy for taking care of yourself, that energy for making healthy choices. And now think of a future moment. Think of a future moment of your feeling healthy and vibrant out in the new year. Maybe it’s three months from now, six months from now, one that will come.

Rita Black: One that will feel [00:19:00] wonderful and light because you’ve been taking care of yourself, making healthy choices, moving your body. Grab that future moment of health. And vibrancy. And lightness. Go ahead, reach your arm out and grab it and bring it into your heart and feel it touching your heart and say yes. I feel it explode in your heart with all its joy, all its excitement, and self-love.

Rita Black: That time is coming. Good. Now think of another moment in your life. In your future life. Another moment out in the month ahead, three months ahead. Just reach out to the future and bring it out. Back into you, back into your heart, and let it touch your heart and explode. Feel that joy within your heart. And again, think of another moment in your future healthy light.

Rita Black: You’re out in the future, [00:20:00] maybe six months, maybe it’s the summer, maybe it’s the spring, where you’re reaping the benefits of that healthy lifestyle that you are creating where you’re maybe seeing yourself making.

Rita Black: Where you’re seeing yourself, maybe making that healthy choice, giving your body healthy in nourishing food in that new year out in the future, and bring it back. Let it touch your heart and let it light you up with health with that amazing food that makes you feel so good, so alive inside. Grab it. Live it.

Rita Black: Bring that future memory into your heart and say yes as it touches your heart, and now step into it. Enjoy that feeling of lightness, that feeling of health out in your future. Enjoy it. [00:21:00] Good. And now grab another exciting moment from your future, one that’s coming, one that will lift you and excite you because you’ve been healthy, make you feel alive.

Rita Black: Glad to be in your body. Maybe a moment where you’re walking or moving your body, or dancing, or just appreciating the body that you have and the way it allows you to experience your life. Bring it in, let it touch your heart. And say Yes. Now I’m giving you 20 seconds. Gather all the moments from the past or the future.

Rita Black: Happy moments, healthy moments, self-loving moments, sacred moments, laughter moments, fun moments, light moments where you just felt grateful to be alive. Grateful to be healthy, and be grateful for taking care of yourself.[00:22:00]

Rita Black: Good. Bring them all together. And this time also gather healthy memories. Moments. You made choices from love instead of fear moments, you fueled your body in a nurturing way. Moments you moved, breathed, or rested with intention moments when your inner coach was steering you. Bring them in as fast as you want.

Rita Black: As fast as you can. Say yes each time it touches your heart. Stack them all together, all of them, and fill them in your heart, your soul, your spirit, all at once. Just all at once exploding in your heart. And now all together, bring in the gratitude for your life, all of it, all of the moments, and allow them to be with you here full, present today, and take a deep breath in and bring it all within you.

Rita Black: And as you exhale, feel yourself [00:23:00] stepping into the year ahead, a year filled with health, alignment, vitality, and a deeper mastery of your relationship with your body and your mind. A year where you live from your inner coach guidance. Where healthy choices feel natural, where you walk forward, confident, strong, and supported by everything you’ve already lived and everything you are becoming.

Rita Black: And allow that confident, vibrant feeling to settle in your body now and just notice how good it feels to be here in this moment, filled with gratitude, health, and a clear vision for your future year. You don’t have to rush. The feeling stays with you. Your inner coach is strengthened, and the best parts of you are ready to guide you in the days and weeks ahead.

Rita Black: Take one more deep, slow breath in, filling yourself [00:24:00] completely with this healthy, grateful energy. And as you breathe out, know that you can carry this feeling with you wherever you go. Whatever you do. And now when you’re ready, gently bring your awareness back to the room. Notice the surface beneath you, wiggle your fingers and toes, and whenever you are completely ready, you can open your eyes.

Rita Black: Welcome back and happy healthy holidays and happy healthy New Year. If you like, please join us for the masterclass, www.shiftweightmastery.com/free. I have a great dive into the new year with a focused mind aligned with our weight release hypnosis, and all the tools and mind shifts you’ll get from getting your conscious and your subconscious [00:25:00] mind aligned on your weight release journey.

Rita Black: Have a great week and remember that the key and probably the only key to unlocking the door of the weight struggle is inside you. So keep listening and find it, and I will be here with you next week welcoming in the new year. So excited. I’ll see you then. Thanks for listening to the Thin Thinking Podcast.

Rita Black: Did that episode go by way too fast for you? If so, and do you wanna dive deeper into the mindset of long-term weight release? Head on over to www. Shift Weight mastery.com. That’s www shift weight mastery.com, where you’ll find numerous tools and resources to help you unlock your mind for permanent weight release tips, strategies, and more.

Rita Black: And be sure to check the show notes to [00:26:00] learn more about my book from Fat to Thin Thinking. Unlock your mind for permanent weight loss and to learn how to subscribe to the podcast so that you never miss an episode.