Free 15 Minute Mindful Eating Guided Meditation Script [PDF]

Welcome to this relaxing session for instilling mindful healthy habits to live the life that you deserve to.

Being healthy is one of life’s biggest blessings, and it is completely within our control to take charge over the choices we make on a daily basis that push us towards a healthy lifestyle.

So please let’s allow our brains and bodies to become very relaxed.

Because what lies behind conscious relaxation is the power of our imagination.

When we focus on what we want with a burning desire, we are capable of making great changes in our life.

It is all much easier than it may sound, and actually, a really enjoyable experience.

So, if you are ready to surrender to your own innate abilities, changing your life, then take a nice, full breath in.

And close your eyes.

Follow along with the air as it comes in through the nose.

Become familiar with all of the sensations that come with the breath.

Perhaps the temperature of the air as it enters.

Compare to the temperature of the air when it exits.

Maybe you can focus on the sounds of your breath.

How the inhalation sounds different from the exhalation.

If you’d like, you can feel the sensations of the breath by noticing the ribs moving in and out.

Or perhaps the belly gently rising and falling as the diaphragm contracts and relaxes.

You may want to focus on the entire experience of breathing.

How the oxygen is being delivered to all of your systems.

How your body is working in perfect unison automatically.

Focus on the breath.

(long pause).

You may notice that your mind chimed in, pulling your attention away from your concentration on the breath.

This is what the mind does. 

Everyone’s mind wants to wander. 

It is your job to bring it back to a point of focus.

When you notice you started thinking, rather than following the breath, return your attention to a quality related to breathing.

(long pause).

Great.

See how easy that was?

Let’s continue with the body scan. 

This is simply placing your awareness on the areas of the body as I

guide you along.

First, become aware of your fingertips.

Allow the sensation of touch to come alive in your fingers.

Good.

Now in particular focus on your thumbs.

What do you notice when you think about your thumbs?

And on to the pointer fingers, both the left and right at the same time.

Concentrate on the sensations.

Whatever they may be.

Nice.

And the center fingers.

Notice what you sense here.

On to the ring fingers.

Just becoming aware of them in this very moment.

And lastly, the pinkies.

Notice everything you could possibly feel in the pinkies.

Wonderful.

Now let your focus become centered on your palms.

Everyone’s palms feel different.

What do yours feel like?

Maybe warm or cool.

Perhaps a lightness or heaviness.

Great.

Let your focus on the body slowly fade.

No need to concentrate on any place in particular.

Allow for your thoughts to carry you away as thoughts like to do.

Notice how memories are passing through your awareness, as well as plans floating by in the mind.

(pause).

Our minds are constantly thinking, whether we want it to or not.

This is the nature of the mind.

Your mind is waiting for your call to action.

So, call to mind; What is it that you most want to achieve in your health journey?

Is it a number on the scale?

Or perhaps better control over your portions at mealtime?

Do you want to feel better in your body?

Do you want to look better to others, as well as when you gaze into the mirror?

Perhaps the most important reason you want to become mindful about your health is something very unique and personal to you.

Imagine now, this reason is happening right now in your life.

See that number on the scale being exactly what you want.

Imagine you are putting the perfect amount of food on your plate, nothing more, nothing less.

Feel what it feels like to be moving about effortlessly in a fit and trim body.

Picture yourself, looking at your reflection in a long mirror, radiating health, exuding wellness.

Whatever suits your health desires, imagine it very clearly.

Now, with this ideal image vivid in your mind, attach to it the feeling of gratitude.

Can you cultivate an appreciation for something in your life?

What is it that you are happy that you have?

Who is it that you are happy to know? 

Give thanks to having this in your life.

Honor that you can be a part of it.

Let the feeling of gratitude expand within you.

Great.

With this powerful emotion of appreciation, imagine again the reason why you want to become mindful about your health.

See yourself, clearly, having attained this health goal, and draw upon that strong feeling of gratitude into this moment of vision.

(long pause).

Good.

You have done so well.

It is important to know that having healthy eating habits is a crucial part of

living a healthy lifestyle.

So see yourself now, eating mindfully.

Which means chewing each bite slowly, enjoying the flavors.

Taking time to prepare meals that are nutritious and filling.

Going to the store, picking out items that fuel our bodies, and leaving unhealthy foods that take from our energy on the shelf.

You can do this.

Your body deserves to be fed well.

Your mind becomes resilient when you practice the art of mindful eating habits.

Remember to practice the techniques in this session many times in order to implement a new and healthy lifestyle around food.

Gently returning to the present moment now, let your awareness circulate around the body, noticing how you feel in different places.

Opening your eyes whenever you feel ready, taking on life in the direction of health.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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