0:00: As we begin moving towards the warmer months, I wanted to take some time in the session to focus on something so many of us struggle with loving and appreciating our body as it is right now.

0:14: For many years, I know I hid under sweaters, jackets, and layers in the colder months only to feel dread as the summer approached.

0:23: And it was time to show off more of myself.

0:25: So, many women live with that quiet shame, criticizing their arms, their legs, their belly, all the while living in a body that has carried them, supported them, and done so much for them every single day.

0:40: So this meditation and mantra session is dedicated to opening the door to a more loving relationship with your body now, not someday, not after you change, but now, because the truth is, when we begin by appreciating and respecting our body as it is, we create the foundation for caring for it in a deeper, healthier way.

1:05: So bring that beautiful body of yours along and come on in.

1:16: Did you know that our struggle with weight doesn’t start with the food on your plate or get fixed in the gym?

1:23: 80% of our weight struggle is mental.

1:27: That’s right.

1:28: The key to unlocking long-term weight release and management begins in your mind.

1:34: Hi there, I’m Rita Black.

1:36: I’m a clinical hypnotherapist, weight loss expert, bestselling author, and the creator of the shift weight mastery process.

1:44: 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.

1:56: And after two decades of failed diets and fad weight loss programs, I lost 40 pounds with the help of hypnosis.

2:04: Not only did I release all that weight, I have kept it off for 25 years.

2:10: Enter the Thin Thinking podcast where you too will learn how to remove the mental roadblocks that keep you struggling.

2:17: I’ll give you the thin thinking tools, skills, and insights to help you develop the mindset you need, not only to achieve your ideal weight, but to stay there long term and live your best life.

2:31: Sound good?

2:32: Let’s get started.

2:34: Hello, hello, hello, you and welcome in.

2:39: Come on in and get cozy and see as you’re coming in that subscribe button over there.

2:48: While you’re settling in on that platform of yours, go ahead and just click on that subscribe button, just so you never ever miss an episode.

2:58: All right, now get cozy.

3:01: So we are heading into the warmer months fast here, you know, Fast and Furious in the month of April.

3:08: I don’t know about you, but this time of year always seems to sneak up on me.

3:13: And one minute we’re bundled up, kind of, you know, me in LA bundled up is relative, but I know so many of my students are all bundled up and, and trying to stay warm.

3:25: But the next minute, summer is coming around the corner.

3:29: So growing up in Seattle, yes, the weather was gray and rainy all the time, but there was a plus side to that for me at least, was, you know, I got to hide under sweaters and big jackets all winter long.

3:44: And then as the sun started to come out, which I guess fortunately for me it was a short lived, but, everybody else was super excited to see the sun.

3:57: I would secretly dread it because to me warmer weather always meant showing my arms, showing my legs, and being seen in a body that I had such a painful relationship with.

4:10: And it just wasn’t about my weight.

4:11: It was about my body itself, the shape of it, the look of it, and the way I believe it appeared to other people.

4:21: And I remember going to the beach with my husband and wearing black pants and layers and he would be like, what are you doing?

4:30: Like why are you wearing that to the beach?

4:33: And you know, of course, he loved me as I was, bless him.

4:38: but the truth was I felt like my body just would disgust people.

4:44: So I would just say, well, I just want everybody to have a good time.

4:48: and so I hid even at the beach.

4:53: So that was the depth of the disconnection I felt.

4:57: So, the session is really dedicated to those of you who may know that feeling too.

5:02: The wanting to hide, the dreading the warmer weather, and wishing your body were different before you could fully live in it.

5:11: One of the things that truly began to change that relationship for me was gratitude.

5:17: And I know that might sound a little out there first and a little woo woo, but stick with me on this.

5:23: So, I would get up in the morning and I began just taking a few moments to move through my body from my feet all the way up to my head.

5:33: I would focus in on my feet.

5:36: And then on my calves and just send them a little love, you know, just send a little love to my feet, feeling that moving up to my calves, being with my calves and giving my calves a little love and up to my thighs and my hips, then my belly, then my chest, then my arms and neck and face and hair.

5:58: And simply just be grateful for it and appreciate each part of me.

6:03: It really allowed me to be very mindful and, and really to not see my body as this whole big thing, but that there were all these parts that worked together so well and to thank my body for carrying me and supporting me and breathing for me and healing for me and living for me and coming from.

6:23: A history of waking up in criticism and disgust.

6:28: That practice helped me slowly turn a corner.

6:32: It helped me begin building a new relationship with my body, one based not on judgment, but on love, respect, and appreciation.

6:41: So, that is my hope for you today, and that is a great morning, meditation or exercise, whatever you want to call it.

6:50: I, it’s kind of a progressive relaxation, but you’re really sending love to each part of your body as you go up and sending gratitude.

7:01: If you can’t send love, you can send gratitude, And gratitude graduates into love.

7:10: so this is a meditation and mantra session that opens a little door for you, that helps soften some of the old harshness and begins creating more of a loving path forward as we move into the warmer season.

7:23: A path where day by day, you learn to love on your body just a little more.

7:29: So, take a nice deep breath in.

7:32: And enjoy.

7:37: And just a little side note before we begin, if you are driving as you are listening to this, please, please wait and don’t listen to this while you are driving.

7:49: And otherwise, for those of you who are not driving, go ahead and just take a nice deep breath in and as you exhale, close your eyes.

8:00: And exhale.

8:05: And just again, taking another nice deep breath in, focusing in on the breath in.

8:11: Smooth and silky.

8:13: And out Letting out what needs to be let go of.

8:20: And just simply allow yourself to be as relaxed as you could ever want to be.

8:26: That’s right.

8:28: Just allow yourself to be as deeply relaxed as you could ever want to be.

8:36: And while you’re relaxing there.

8:39: You can just be aware of your body.

8:42: And notice your breathing is becoming slower and steadier.

8:48: As you relax more and more.

8:52: Breathing so steadily and evenly.

8:55: You almost wouldn’t disturb a feather placed immediately in front of you.

9:02: Breathing so easily and slowly.

9:06: So gently.

9:09: That you almost wouldn’t disturb even a single strand of a feather placed right in front of you.

9:20: And I wonder if you can begin to become aware of the constant.

9:26: Steady rhythm of your heartbeat.

9:30: Noticing That you can use the power of your mind.

9:35: To slow your entire body down.

9:40: Becoming even more relaxed than the moment before this one.

9:45: And right now, You have absolutely nothing whatsoever to do.

9:53: Except to begin one step at a time.

9:58: Descending a beautiful flight of 10 stairs.

10:03: And with each step down just allow that step to take you twice as deep as the step before.

10:13: Nothing to do whatsoever except to go down the steps beginning now and starting with that top step 10.

10:21: And taking that first step down.

10:25: Just beginning to go deeper and deeper.

10:29: 9 going deeper still.

10:33: Your mind opening to making changes in your perception of your body today.

10:41: A deeper and deeper.

10:45: 7, letting go.

10:49: 6 Dreaming and drifting.

10:55: 5.

10:57: Deeper still and so relaxed.

11:02: For Longing to make those changes deep within.

11:08: 3 Open your mind even more deeper and deeper.

11:15: To Letting go One.

11:20: And at the next step as you step down.

11:25: Allowing yourself to go all the way down, 1 down to 0.

11:30: And see in front of you is a door.

11:34: Door to your subconscious mind.

11:35: Go ahead and push on that door.

11:38: And as you do so you find that the door opens easily for you and as you enter the space, the space of change and possibility, your subconscious mind, you see that it’s a very relaxing space of your own design and choosing.

11:56: The space means relaxation to you, so go ahead and create a wonderful relaxing scenario.

12:05: Maybe it’s a wonderful meadow or a beautiful beach with the waves lapping the shore.

12:14: Tranquil sounds in the distance.

12:20: Breeze on your face.

12:22: So relaxing.

12:24: All the sounds around you relaxing.

12:29: And as you notice all the relaxation around you, you’re aware that your steady breathing in.

12:38: And breathing out.

12:40: And breathing in.

12:43: And breathing out.

12:46: What is more natural than breathing?

12:50: As you relax deeply.

12:53: Within your body Appreciating your body for all it is right now.

13:01: The fact that you have a heart that’s beating.

13:06: The fact that you have lungs that breathe in and breathe out.

13:12: The fact that your body carries you through your life.

13:16: And allows you to experience your life.

13:20: Just being in wonder of this amazing body you have.

13:25: And as you continue to relax, go ahead of yourself now to find an inner image of you.

13:33: Already in your own natural and healthy body.

13:38: Your lighter body, the body that you choose to walk around your everyday life in.

13:48: And as you take this time to picture yourself.

13:51: In your own healthy, lighter body.

13:56: In every clear detail.

14:00: Allow yourself to clearly see.

14:02: The body you know already lives inside of you.

14:08: Perhaps seeing your body in action.

14:12: Easily going up the stairs, or maybe you are picturing yourself in new clothes.

14:20: That fit you comfortably on your body.

14:24: Just keep picturing yourself now, pleased with what you see, feeling good about yourself.

14:32: But as well feeling good in the body you live in today, for they both are the same body.

14:43: And of course, you know, that body is inside of you right now.

14:49: Because it’s true that you are the inner creator of that healthy body.

14:56: Starting with that clear vision in your mind.

15:00: Of this body that you are now bringing into your everyday reality.

15:06: That’s how it works.

15:08: Everything begins in your mind while at the same time being present in your body right now, appreciating and loving the body you have right now for all it does for you.

15:26: And being ready to go on this journey of health with this powerful body you have today.

15:33: Moving forward into the mind starting with that vision of that lighter you.

15:41: Making those changes even at the cellular level, the atoms and the nuclei.

15:47: Where there’s tremendous energy for you to really, really get curious, that vitality.

15:53: So even your conscious mind can become the protector of this wonderful constant movement where change is already happening right in your mind now.

16:07: And you may want to say to yourself, I only have one body.

16:11: And my body is my lifelong fellow traveler.

16:16: My body and I need each other.

16:20: I need my body to live.

16:22: To be in contact with my world.

16:26: I want my body to carry me all the way through a long, healthy, vibrant.

16:34: Life.

16:35: And as you continue to relax, I am just going to give you some mantras.

16:40: And as you hear the mantra, after I say the mantra, you can just repeat it powerfully back in your own mind.

16:57: I am worthy of love and acceptance just as I am.

17:10: My body is worthy of love and acceptance, just as it is.

17:20: I trust in my journey of moving towards my healthiest self.

17:30: I release the need for approval from others and find validation within myself.

17:41: Every part of me deserves love and compassion.

17:49: I can now allow myself to feel safe and strong as I move towards my lightest version of myself.

18:04: I forgive myself for past mistakes and allow myself to move forward with love.

18:16: I forgive my body for any resentments I may have for thinking it was broken or not enough.

18:30: I nourish my mind, body and soul with kindness and self-care.

18:42: I am grateful for the miraculous abilities and resilience of my body.

18:54: I nourish my body with wholesome foods that support my health and vitality.

19:06: I listen to my body’s signals and give it the rest it deserves.

19:15: I move my body joyfully, honoring its strength and flexibility.

19:27: I embrace my body’s unique shape and form, appreciating its beauty.

19:37: I practice self-care rituals that rejuvenate and invigorate my body.

19:48: I speak to my body with kindness and gratitude for all it does for me.

19:58: I protect my body from harm and prioritize its safety in all situations.

20:09: I surround myself with people who uplift and support my journey to a healthy body.

20:22: I celebrate the small victories and milestones on my journey to my healthier body.

20:34: I love and appreciate my body unconditionally, treating it with the care and attention it deserves.

20:57: As you continue to relax.

21:00: Visualize yourself feeling good already walking around in your own natural and healthy body.

21:08: And say to yourself, this is me.

21:12: I have now changed my mental image.

21:15: My concept of myself.

21:19: And over time I see that my body becomes whatever vision I present to it.

21:27: As above, so below.

21:31: I am becoming what I visualize.

21:35: I love the body I have today.

21:38: And I lovingly create a healthy path towards an empowering future.

21:47: Starting in my mind.

21:49: I am the sculptor of my own life and my own body, the sculptor who has created a new wonderful, healthy reality of myself for my long and healthy life.

22:09: And now I allow myself to practice this mind-body connection every day.

22:17: And to experience its powerful results.

22:20: As I say yes to health, yes to loving myself as I am, and yes to that powerful, healthy future that I’m creating now in my mind.

22:35: Good.

22:36: And now just take a nice deep breath in.

22:40: Bringing that image within you.

22:43: Bringing all of the change work that you’ve made inside yourself today, allowing it to take root.

22:50: On a subconscious level, planting those powerful seeds.

22:55: Taking another nice deep breath in.

22:58: Locking that all in.

23:00: And Opening your eyes.

23:08: I hope that session served you and please feel free to listen to it, especially in the mornings, as you wake up as we head into the summer season.

23:19: I hope it helps connect you and it helps get you and your body loving on each other, every single day.

23:29: And, have a great week and remember that the key and the probably the only key to unlocking the door of the weight struggle is inside you.

23:39: So keep listening and find it.

23:42: Hit that subscribe button if you get a chance, and I will look forward to seeing you next week.

23:50: You want to dive deeper into the mindset of long term weight release, head on over to www.shiftweightmastery.com.

24:00: That’s www.shiftweightmastery.com, where you’ll find.

24:06: Numerous tools and resources to help you unlock your mind for permanent weight release, tips, strategies, and more.

24:14: And be sure to check the show notes to learn more about my book From Fat to Thin Thinking, Unlock Your Mind for Permanent Weight Loss.