Weight Loss Meditation for Beginners

Here is how (almost) everyone starts their weight loss journey:

It first starts with a simple diet that leads to a good amount of weight loss for a while. But as weeks go by, the day-by-day difference that you see on the scale decreases more and more. Until you feel like the diet doesn’t work anymore. You give up. Only to continue feeling horrible about yourself and your body again. You find yourself back on a diet, but a different one this time. After all, still using the same method that failed you before. Ugh very frustrating!

If this roller coaster of trying and failing sounds familiar to you, it may be time to try something else. Something that is so much more than diet or even exercise; it’s time to use your mind to help with weight loss. While diet and exercise are important, it's essential to acknowledge the power of the mind in achieving sustainable weight loss.  

This is where weight loss meditation can make a significant difference. By making very focused meditation your daily routine, you can develop a mindful approach to eating, exercise, and overall well-being.

Understanding weight loss meditation

Weight loss meditation involves using meditation techniques to support and enhance your weight loss journey. It goes beyond physical practices and addresses the psychological and emotional aspects of your relationship with food and body.  

Your mind actually contributes to the weight loss journey more than you think. Your eating habits, emotional coping mechanisms, and your growing-up learned behaviors shape your relationship with your body, eating, and yourself.

Weight loss meditation can actually help you develop a healthier and more balanced approach to your efforts on weight loss. In the end, you can find more inner motivation to be on the right track, and easily make the right choices for your goals and your body.

Getting started with meditation

1.     Find a quiet and comfortable space: Create a designated area where you can practice meditation without distractions. Choose a peaceful spot in your home or a tranquil outdoor location that allows you to focus inward and create a sense of calm during your practice.

2.     Set a consistent schedule: Choose a time of day that works best for you and commit to regular meditation sessions. For me, that time is at night. But for some, mornings are the best for meditation.

Consistency is key to establishing any habit and being able to reap the benefits of meditation. Whether in the morning to start your day with clarity or in the evening to unwind and reflect, find a time that aligns with your routine.

3.     Start with short sessions: As a beginner, it's perfectly fine to start with 5-10 minutes of meditation per day. Gradually increase the duration as you become more comfortable and confident in your practice. Remember, it's more important to establish a regular practice than to focus on the length of each session.

Weight loss meditation will help you set your mind subconsciously to achieve a healthy weight loss.

Basic Beginners Meditation Techniques:

There are a number of meditation techniques practiced all over the world. You can pick the best one that resonates with you. As you establish your practice, feel free to try different meditation practices as well!

Mindful Breathing:

Begin by focusing your attention on your breath. Take slow, deep breaths, and observe the sensation of each inhale and exhale. Notice the rising and falling of your abdomen or the feeling of air passing through your nostrils.

Whenever your mind wanders, gently bring your attention back to your breath, without judgment or frustration. The goal of meditation is not to stay thoughtless but to increase your awareness. This mindfulness technique helps anchor your attention in the present moment.

Body Scan:

Close your eyes and slowly scan your body from head to toe, noticing any areas of tension or discomfort. As you become aware of these sensations, imagine releasing the tension and allowing relaxation to flow through your body. This practice helps you develop a deeper connection with your body and promotes a sense of self-care.

Loving-Kindness Meditation:

Extend compassion and kindness towards yourself and others with this warm and easy meditation. Begin by sending loving-kindness to yourself, repeating positive affirmations, or silently saying phrases such as, "May I be happy, may I be healthy, may I be at peace." Then, expand this well-wishing to loved ones, acquaintances, even those with whom you may have difficulties and finally bless the entire world with your powerful energy. This practice cultivates a positive mindset and nurtures empathy.

Visualization:

Picture yourself achieving your weight loss goals. Close your eyes and imagine the healthy habits, body confidence, and vibrant energy that you desire. Engage your senses completely and immerse yourself in this visualization. Feel the excitement, joy, and satisfaction of accomplishing your goals. This technique helps strengthen motivation and belief in your ability to achieve the changes you desire.

Wrapping up

Weight loss meditation can be the missing piece of your weight loss journey. Without changing your habits and perceptions internally, naturally you’ll always circle back to the old habits that caused you to gain weight in the first place. Using your mind’s power is a game changer to achieve your desired weight without having to struggle for it all the time.