November 20, 2021 • 32 mins
Lisa Drops her PRO TIPS for getting through holiday meals with ease. PLUS, a short meditation to soothe your anxieties around food and help you connect to yourself before and after the holiday festivities.
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Meditation provided by Charlotte Wilson (Instagram: @thehappinest_)
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I won't let my body out out everything that I'm
made do, won't spend my life trying to change. I'm
learning to love who I am. I get I'm strong,
I feel free, I know who every part of me.
It's beautiful and that will always out way if you
(00:24):
feel it with your hays in the air, She'll love
to the foot there. Let's say good day and time
did you and die out? Welcome back out Way, fam, Happy,
happy holidays, Happy Thanksgiving. Lisa here, and I'm super excited
about today's episode. We're bringing it to you right before
(00:44):
Thanksgiving so that you can first of all take some
time to digest the information and also utilize the meditation
that's going to come at the end of this little
mini episode. So the first half of this episode is
going to me giving you some pro tips on too,
hopefully prepare you to make this Thanksgiving meaningful for you
(01:05):
and not obsessed with food, body, image, guilt, frustration, as
this season and holiday kind of tend to bring. And
the second half will be a meditation provided by Charlotte Wilson,
who generously created a special little meditation just for our
Outweigh family. So I recommend that you either listen now
(01:25):
or revisit that meditation the morning of Thanksgiving or the
morning after or the days following. You could also, of
course use it after any time you're feeling disconnected to
your body. But I do urge you to take advantage
of this during the holiday season when there's so much
talk about diet, food, fear around gaining weight, and then
(01:46):
of course going into the new year where you're pressured
to lose it all off. So yeah, stay tuned for
the second part of this episode. The first part is
going to me bringing you some of my pro tips
to help you make it this a meaningful holiday season.
And I think this one is extra meaningful for all
of us after a year or two years, I don't
even know where we are in space and time anymore,
where we haven't been able to gather with our families,
(02:08):
and I think a lot of people are going to
be gathering for the first time in a long time,
and that makes it really special. You know, It's something
that we used to take for granted, these holiday meals
with our family, where we probably rolled our eyes, didn't
want to go, and maybe we were annoyed if we'd
have to drive or travel to get to these places
during you know, peak season, and I think all of
(02:30):
us can kind of agree after the past few years
that we really need this time together, even if it's
not with our most favorite family members, we still really,
you know, can cherish this in a new way. So
the first thing I want to kind of prompt this
episode with is to really have you ask yourself right
now before you arrive anywhere, what do you want this
(02:52):
holiday season to look like? So really take a second
to think about the whole holiday season Thanksgiving through January one,
and what do you want it to look like, what
do you want to feel like? And most importantly, what
sort of thoughts and emotions do you want to carry
with you throughout these next few weeks. Hopefully you're thinking
(03:13):
something along the lives of being peaceful, being present, being
free of the drama surrounding food, most importantly, being free
from the drama that's stealing you from your vision of
what this holiday season could actually do in a positive way,
from your total health and total happiness. Maybe you're thinking
about your emotions. Maybe you want to allow some extra
(03:35):
joy in your life. We know Amy is really good
at hashtag pimp and joy. So whatever you even vision
for yourself this holiday season. I want you to know
that you deserve to have that and that you are
capable of achieving that. It might not be every moment
is joyful. Holidays can also be very hard and and difficult,
especially if you've experienced loss of a family member or
(03:56):
if it's just been a hard year, which it has
for most of us. But nonetheless, you deserve to have
the little bits of joy and happiness and peace when
it's available to you. So the tips that I'm going
to give you today, we're gonna do about twelve tips,
and I hope that they prepare you to have a
much easier experience than when you've possibly had in the past.
(04:16):
So Tip number one, I want you to recognize that
this is not a special day. Yes, it is a
special day because we are gathering with our family, we're
off from work. These are all, you know, amazing things
that we get to spend it, hopefully with people that
we love in the least maybe we like them, but
there's nothing so special that you need to put it
on a pedestal and treat it very differently with food,
(04:37):
which brings me to Tip two. These foods, any food
is available whenever you want it. Of course, there's some
seasonal variety going on with specifically Thanksgiving, but when it
comes to you know what you're allowed to have, it's
important to really take a moment right now to start
to dismantle the belief that you can only have stuffing,
(04:57):
let's say, on Thanksgiving, or you could only have turkey
on Thanksgiving, or you could only have your Grandma's amazing
pecamp pie on Thanksgiving. If you truly believe that this
food is available to you always, I promise the way
you consume this food will change, because when we don't
feel like they're limited to this finite amount of time
of when we can consume them, we can actually be
(05:21):
present to first of all, enjoy them, which, by the way,
remember you're allowed to enjoy food, but we could really
stay present with it and not just smosh it into
this window of this is my one time to eat
these foods. I need to get them all in Tip
number three. I've been giving this tip for years and years.
I used to do a mindful eating webinar every Thanksgiving.
Couldn't get it together this year with a new baby,
(05:42):
But I'm bringing it to you in this mini version,
this mini express version right now. And this is probably
my my number one tip and has nothing to do
with food and has nothing to do with body image,
but it's pretty huge, and that's to find a safe
spot within the home that you're in or the restaurant
that you're in. So for me, bathroom have always kind
of been it. It's a nice little spot where I
(06:03):
can retreat to when the emotions get high. Chances are,
if you are with family, this might be a high
tension day and that can be really disconnecting. It could
cause you to kind of eat out of stress or
cause you to not eat out of stress. And it's
super important to have a place where you can collect yourself,
take a moment, breathe, look at yourself in the mirror,
(06:26):
bring your nervous system back to baseline, and establish this piece.
So what I want you to do or when you
arrive to the place where you're hopefully celebrating your holiday,
is to establish where that place is for you. If
it's not a bathroom, maybe it's a corner of the room.
And if it's not a place that you can physically
go to, can you identify it with your eye? So
maybe it's like the little crevice corner where the room
(06:47):
meets the wall, where when you feel yourself getting hot,
when you feel yourself getting bothered, when you feel yourself
being triggered in any way, you can kind of just
look up at that little spot which reminds yourself to
take a deep breath, to notice what's happening, and to
bring your nervous system back to baseline so you can
reconnect and be present with of course your emotions and
(07:08):
your reactivity, but also the food that you are consuming.
Tip number four. So this is a mistake that so
many people make, and I don't want you to make it.
Do not skip breakfast on Thanksgiving Day. So many people
think that the best way to go about eating a
feast is to go in starving, and that's really kind
of the worst thing that you can do. Not only
does it make you extra crazy in the mind, but
(07:31):
it's going to leave you uncomfortable. I guarantee it, both
mentally and physically. When we go in starving, we're unable
to really discern what do we want and how much
we want it because our brains are physically very hungry,
our bodies are hungry their need of food, So we
make the worst decisions for ourselves when we set ourselves
up for this failure not only mentally and physically, but
(07:54):
also when it comes to our blood sugar. So there's
no reason to ever let yourself get empty just because
you're going to be eating a lot in the future.
You want to think of your blood sugar instead like
a sea saw, kind of just like a nice balance
of energy going in and energy going out, never going
all the way out and never going all the way in.
That's how I like to think about kind of like
(08:14):
hunger and fullness. And if you really want to experience
a huge shift this holiday, I highly recommend not skipping
a meal just because you're going to be eating all
day or plan to eat a lot Tip number five.
And you really got to follow tip number four to
get to number five. But when you get their, chances
are you're doing a buffet or there's lots of shared things.
I want you to take a moment to look at everything.
(08:35):
And it's really hard to do this if you're starving,
because your body, your stomach is moving much more quickly
than your mind possibly can. And I want you to
take a look at everything available and really assess what's
calling your name. Maybe look at the colors, notice the
sense that are coming from them, and ask yourself what
you're being called to and what you're not being called to.
(08:57):
It's very possible that your Grandma's spinach soup play that
you dream about having year round is for some reason
not calling your name this year, or maybe you don't
normally eat a certain food, but this year it actually
is calling your name. And the best way to really
do that is to show up and assess and not
go in with a strict plan of what you're allowed
(09:18):
to eat and what you're not allowed to eat. So again,
take a look at everything that's available, decide what's calling
your name, and build the plate that way rather than
going down the buffet line. Were like, that looks good.
That looks good, that looks good, that looks good, that
looks good, kind of mindlessly. And if you do go
about doing it that method, I hope that you'll then
sit with your plate and take a moment to say
what looks good and if everything looks good and sounds good,
(09:40):
by all means, go ahead and do that. But I
do want you to tap in with what the experiences
with with that specific food, how it's prepared, how it's
plated and see what comes up for you. So bring
curiosity to the table. Next step is to set an
example for those around you. Now, how can you do that?
Two ways? You can do that by eating what feels
good for you, so building that plate not out of
(10:02):
a place of restriction, but building it out of a
place of enjoyment, and by not partaking in the diet talk,
which inevitably seems to happen every holiday. Now there's obvious
diet talk, things like I need to lose weight or
I'm going on a diet, and then there's also this
like pseudo talk that has an implied meeting that I
notice around lots of family and friends all the time,
(10:23):
and that kind of comes out looking like things like
complaining about how full you are, endlessly saying how stuffed
you are, talking about what you're going to do to
compensate for it, burning it off, etcetera. So people may
not explicitly be talking about what diet they're going on
or how they're going to restrict, but by talking so
much out loud about the experience of eating, we bring
(10:45):
in fear to the conversation, oftentimes for other people, so
we can be triggering to other people by talking about fullness,
by talking about um, burning it off and stuff like that.
So be a good example by talking about other things.
You've got a lot to bring to the table this year,
talk about your work, your passions, all of that. And
if the conversation is happening, I urge you to not
(11:06):
partake in it, and specifically perhaps also not partaking it
in a way where you want to change somebody. So
that might sound a little bit funny, especially for those
of you that are experiencing freedom around food for the
first time. You might be eager to change those around you,
but in most of my experience I have found that
having these conversations during the holidays just doesn't lead to change.
(11:27):
It leads to more frustration for you. So stay focused
on you and forking the noise specifically for you. Next
tip is to use a movement to feel good for you.
So there's no harm in using movement to eat before
or after your holiday meal, but if you are using
it as a tool to burn off food, it might
be worth challenging yourself and sitting this one out. Having
(11:49):
the rest day, having the rest two days, having the
rest four days, whatever it is, so really take a
moment to think about exercise and why you're doing it,
what's your intention behind it before you just partaking it.
Next tip is to catch yourself wanting to say screw it.
So when you are eating and you are enjoying a lot,
or you've eaten a food that you're you usually don't
(12:10):
allow yourself to have, it's very easy for the mind
to want to say effort. You know, I'll diet starts Monday,
diet starts next week, whatever it is. But instead, I
want you to catch yourself in that screw it mentality
because this is the part where we completely disconnect from ourselves,
and it's also the part where we can completely connect
and stay with ourselves and nurture ourselves back to a
(12:31):
place of present. That doesn't mean that we limit ourselves
from having the food, but it helps us stay present
with the experience. So use that screw it, that effort
mentality to catch yourself and recognize that you need to resource,
You need to hold space for yourself. Maybe go to
the bathroom or use that corner of the wall where
you just need a moment to reconnect to yourself and say, hey,
what's going on right now. Next tip is to notice
(12:55):
if you're full and ask yourself why get extra full?
And it's it's funny, But the point here goes back
to one of the earlier points where if you truly
believe that you can have these foods today, tomorrow, next week,
next month, you won't find yourself getting so painfully full
because that idea that you can't have them tomorrow has
been taken away. So this really gives you permission to
(13:18):
check in with your body, notice how you're feeling, and
honor a comfortable feeling of fullness, not taking yourself to stuffed,
which is so normalized during this holiday. If you do
get stuffed, also no big deal. But I do want
you to consider here that if we just treat this
holiday like as any other day, we can end it comfortably.
And I've personally found that when I made peace with
(13:40):
food and I didn't have these exception days like oh
it's a feast, I'm allowed to have all this food
any days, and I can do that. I was able
to stay present with conversation and not obsess about how
full I was or feel really uncomfortable or in a
food coma after the meal. Next tip is to avoid
the scale and this season. I want you to probably
do that, especially if you're somebody that checks in daily.
(14:03):
Using the scale before and after a meal to see
what you quote unquote did is really going to sabotage
any future progress with your relationship to food and exercise,
not to mention, it's going to provide an inaccurate read
on anything that you think that you possibly could have done.
Last tip is to wear comfortable clothing, nothing too tight
to your holiday meal. And the reason for this is
(14:24):
because when we are wearing tight things around our stomach,
we can falsely receive the message from our stomach that
we're full when we're not. So when there is like
a band around our stomach regenes that are too tight,
we are falsely sending a signal to our brain that
we have had enough food. So I suggest that you
wear comfy clothing that fits you well so that there's
no interruption to your hungerfulness cues. Oh, I've got one
(14:48):
more tips. Sorry about that, A little bonus tip. I
guess we'll call it the devil voice. So the devil
voice is what I call that negative voice in your
mind that pops up, that holds you back. And I
want you to start to notice that voice in her
everyday life, but typically on the holiday, when the voice
says you're messing up, or I can't believe you did that,
or you need to burn that off, I want you
to notice that voice, and I want you to repeat
(15:09):
what it's said. So really taking a woman to listen
to that devil voice and recognize that it is a
voice in your head but not your actual truth voice,
and take a moment to really ask that voice, is
this true? Because a disordered mind is going to bring
fear and lies into the equation, and a healthy mind
will be able to kind of take a moment and say, hey,
(15:31):
wait a second, that's not true. That's my disordered mind,
that's my devil voice talking. I know that I've got this.
And when we're able to kind of separate ourselves from
the voice rather than listen to it verse here it
is ours, we're able to make huge progress in what
we do next. Before we jump into the meditation. I'm
super excited to share that my program for the Noise
(15:51):
Hungerfulness is coming back in January. I am so, so
so excited to be leading this program again. Enrollment is
not open yet, but I do have waitlist going on
and that waitlist is going to get exclusive access this
week and weekend, so through the Thanksgiving holiday. That's going
to give them a huge discount and a very special offer,
because I'm super grateful for anybody that waited it out
(16:13):
while I went on maternity leave. If you're not familiar
for the noise, Hungerfulness is a six week program. It's online,
and it's aimed to help reconnect the mind and body
so that you can specifically understand hunger and fullness in
a way that gives you freedom to not think and
obsess about food all of the time. I'm going to
put more details below the link for the waitlist and
the about so you can decide if it's a good
(16:34):
fit for you. Before we jump into the meditation, I
just want to say, have a great, great, great holiday,
and we'll see you back here next week. Welcome to
today's meditation. My name is Charlotte and now be guiding
you through this short meditation practice. As we enter into
this festive season, anxieties may be beginning to climb. This
(16:57):
short guided meditation is intended to brought you in connecting
to self and finding presents the only tents we can
feel truly at ease this year, maybe the first in
many due to COVID that you're spending holidays with family
and or friends and working with others complex energies, moods,
(17:19):
and heightened emotions. This particular holiday season is also one
that involves focus around food and lots of it. So
connecting to self the present moment and checking into our mind, mood,
and body can help us to eat mindfully, aiding digestion
(17:39):
and maximizing nourishment. With all that being said and intended,
let's get into our comfortable, seated, all lying down position
for our meditation practice today. To begin, let's start by
taking the breath, settling long deep breaths in through the
(18:04):
nose and out through the mouth, in through the nose
and out through the mouth, and last elongated breath in
(18:28):
and out and allowing your body to become fully supported
in the chair or the surface beneath you, allowing your
(18:50):
draw to soften. You might like to swallow a few
times to lubricate the back of your throat and to
help release any tension in your jaw. HM Landing deeper
(19:12):
into this settling practice by softening your shoulders, you might
like to allow your head to gently stretch and fall
from side to side, and then bringing it back up
(19:36):
to a comfortable and strong rested position. Breathing into your chest,
(19:58):
creating space and expand mansion from your very left to
your right shoulder, and breathing this space into your belly
(20:30):
with every inhale, expanding this space with every exhale softening.
(20:52):
Do you might like to gently wiggle your fingers and
toes m b in your hands into fists and then
completely release, allowing your hands and feet to fall naturally
(21:14):
in arrested position. Now bringing your awareness up to the
point between your eyes, your third eye point intuition clarity,
(21:42):
holding your attention here, continuing to breathe. Can you feel
any sensations on this physical area in between both brows?
(22:14):
Can you relax your brows a little further, keeping your
focus on this center point. Can you relax your cheeks,
(22:38):
your ears? Perhaps? Have you noticed any sensations in your head,
your scalp, any heat tingling? How is your whole body
(23:10):
responding to this attention, to this present moment awareness? How
(23:32):
is your mental activity responding to this practice? Have you
noticed any particular thoughts, any particular people images? And then
(24:01):
sitting here for the next few moments, just observing what
is on your mind, giving yourself full permission to think,
to ponder. And when we raise the topic of this
(24:33):
festive season, the notion of Thanksgiving, what thoughts arise in
your mind, what emotions resonate in your body m hm.
(25:01):
And allowing any thoughts or feelings to land just as
they are, giving yourself permission to feel just as you feel,
(25:26):
locating where in your body you are feeling these responses.
Can you focus on this part of your body, perhaps
(25:48):
a tight chest, or perhaps a tingling tummy, or perhaps
this time brings a warm heart, and whatever it is,
(26:08):
can you land here and give yourself just these few
moments to feel, to think, to breathe h m hm.
(26:43):
And if any of these feelings bringing up a sense
of discomfort, I invite you to visualize an internal blanket
and wrap up the tight chest, all this heavy hips
(27:09):
and offer this nurturing attention, this support, this visual blanket,
keeping yourself cozy, cared for, comforted. You might like to
(27:34):
pick a color to send through different parts of your body.
(27:57):
And if you have not already sending this warmth or color,
there's nurturing attention and awareness, and allowing it to surround
your heart's face. Perhaps the color grows with every inhale,
(28:29):
becomes brighter with every exhale, until it's spreads over your
whole body all the way down to your toes. Yeah,
(29:05):
landing you in this present moment awareness where you are
completely aware of how you feel, your thoughts, and how
you want to proceed in each moment of your day,
(29:36):
in each action responding from this balanced intentional state of mind,
(29:57):
state of being. Yeah, now beginning to bring some ever
so slight movement back in to your fingertips your toes again,
(30:24):
allowing your head to fall gently from side to side,
bringing one hand to your heart and one hand to
your belly, and closing with these three elongated deep breasts.
(30:46):
In through the nose and out through the mouth, in
through the nose, m h m hm, and out through
the mouth, and in through the nose and add through
(31:11):
the mouth, and when you're ready, just peeling open the eyes,
coming back into your physical surroundings. And thank you for
(31:36):
taking this time out for yourself to check in, to
nurture your mind and body, and to set an intentional,
balanced state of being for the remainder of your day.
And holiday season
I won't let my body out out everything that I'm
made do, won't spend my life trying to change. I'm
learning to love who I am. I get I'm strong,
I feel free, I know who every part of me.
It's beautiful and that will always out way if you
(00:24):
feel it with your hays in the air, She'll love
to the foot there. Let's say good day and time
did you and die out? Welcome back out Way, fam, Happy,
happy holidays, Happy Thanksgiving. Lisa here, and I'm super excited
about today's episode. We're bringing it to you right before
(00:44):
Thanksgiving so that you can first of all take some
time to digest the information and also utilize the meditation
that's going to come at the end of this little
mini episode. So the first half of this episode is
going to me giving you some pro tips on too,
hopefully prepare you to make this Thanksgiving meaningful for you
(01:05):
and not obsessed with food, body, image, guilt, frustration, as
this season and holiday kind of tend to bring. And
the second half will be a meditation provided by Charlotte Wilson,
who generously created a special little meditation just for our
Outweigh family. So I recommend that you either listen now
(01:25):
or revisit that meditation the morning of Thanksgiving or the
morning after or the days following. You could also, of
course use it after any time you're feeling disconnected to
your body. But I do urge you to take advantage
of this during the holiday season when there's so much
talk about diet, food, fear around gaining weight, and then
(01:46):
of course going into the new year where you're pressured
to lose it all off. So yeah, stay tuned for
the second part of this episode. The first part is
going to me bringing you some of my pro tips
to help you make it this a meaningful holiday season.
And I think this one is extra meaningful for all
of us after a year or two years, I don't
even know where we are in space and time anymore,
where we haven't been able to gather with our families,
(02:08):
and I think a lot of people are going to
be gathering for the first time in a long time,
and that makes it really special. You know, It's something
that we used to take for granted, these holiday meals
with our family, where we probably rolled our eyes, didn't
want to go, and maybe we were annoyed if we'd
have to drive or travel to get to these places
during you know, peak season, and I think all of
(02:30):
us can kind of agree after the past few years
that we really need this time together, even if it's
not with our most favorite family members, we still really,
you know, can cherish this in a new way. So
the first thing I want to kind of prompt this
episode with is to really have you ask yourself right
now before you arrive anywhere, what do you want this
(02:52):
holiday season to look like? So really take a second
to think about the whole holiday season Thanksgiving through January one,
and what do you want it to look like, what
do you want to feel like? And most importantly, what
sort of thoughts and emotions do you want to carry
with you throughout these next few weeks. Hopefully you're thinking
(03:13):
something along the lives of being peaceful, being present, being
free of the drama surrounding food, most importantly, being free
from the drama that's stealing you from your vision of
what this holiday season could actually do in a positive way,
from your total health and total happiness. Maybe you're thinking
about your emotions. Maybe you want to allow some extra
(03:35):
joy in your life. We know Amy is really good
at hashtag pimp and joy. So whatever you even vision
for yourself this holiday season. I want you to know
that you deserve to have that and that you are
capable of achieving that. It might not be every moment
is joyful. Holidays can also be very hard and and difficult,
especially if you've experienced loss of a family member or
(03:56):
if it's just been a hard year, which it has
for most of us. But nonetheless, you deserve to have
the little bits of joy and happiness and peace when
it's available to you. So the tips that I'm going
to give you today, we're gonna do about twelve tips,
and I hope that they prepare you to have a
much easier experience than when you've possibly had in the past.
(04:16):
So Tip number one, I want you to recognize that
this is not a special day. Yes, it is a
special day because we are gathering with our family, we're
off from work. These are all, you know, amazing things
that we get to spend it, hopefully with people that
we love in the least maybe we like them, but
there's nothing so special that you need to put it
on a pedestal and treat it very differently with food,
(04:37):
which brings me to Tip two. These foods, any food
is available whenever you want it. Of course, there's some
seasonal variety going on with specifically Thanksgiving, but when it
comes to you know what you're allowed to have, it's
important to really take a moment right now to start
to dismantle the belief that you can only have stuffing,
(04:57):
let's say, on Thanksgiving, or you could only have turkey
on Thanksgiving, or you could only have your Grandma's amazing
pecamp pie on Thanksgiving. If you truly believe that this
food is available to you always, I promise the way
you consume this food will change, because when we don't
feel like they're limited to this finite amount of time
of when we can consume them, we can actually be
(05:21):
present to first of all, enjoy them, which, by the way,
remember you're allowed to enjoy food, but we could really
stay present with it and not just smosh it into
this window of this is my one time to eat
these foods. I need to get them all in Tip
number three. I've been giving this tip for years and years.
I used to do a mindful eating webinar every Thanksgiving.
Couldn't get it together this year with a new baby,
(05:42):
But I'm bringing it to you in this mini version,
this mini express version right now. And this is probably
my my number one tip and has nothing to do
with food and has nothing to do with body image,
but it's pretty huge, and that's to find a safe
spot within the home that you're in or the restaurant
that you're in. So for me, bathroom have always kind
of been it. It's a nice little spot where I
(06:03):
can retreat to when the emotions get high. Chances are,
if you are with family, this might be a high
tension day and that can be really disconnecting. It could
cause you to kind of eat out of stress or
cause you to not eat out of stress. And it's
super important to have a place where you can collect yourself,
take a moment, breathe, look at yourself in the mirror,
(06:26):
bring your nervous system back to baseline, and establish this piece.
So what I want you to do or when you
arrive to the place where you're hopefully celebrating your holiday,
is to establish where that place is for you. If
it's not a bathroom, maybe it's a corner of the room.
And if it's not a place that you can physically
go to, can you identify it with your eye? So
maybe it's like the little crevice corner where the room
(06:47):
meets the wall, where when you feel yourself getting hot,
when you feel yourself getting bothered, when you feel yourself
being triggered in any way, you can kind of just
look up at that little spot which reminds yourself to
take a deep breath, to notice what's happening, and to
bring your nervous system back to baseline so you can
reconnect and be present with of course your emotions and
(07:08):
your reactivity, but also the food that you are consuming.
Tip number four. So this is a mistake that so
many people make, and I don't want you to make it.
Do not skip breakfast on Thanksgiving Day. So many people
think that the best way to go about eating a
feast is to go in starving, and that's really kind
of the worst thing that you can do. Not only
does it make you extra crazy in the mind, but
(07:31):
it's going to leave you uncomfortable. I guarantee it, both
mentally and physically. When we go in starving, we're unable
to really discern what do we want and how much
we want it because our brains are physically very hungry,
our bodies are hungry their need of food, So we
make the worst decisions for ourselves when we set ourselves
up for this failure not only mentally and physically, but
(07:54):
also when it comes to our blood sugar. So there's
no reason to ever let yourself get empty just because
you're going to be eating a lot in the future.
You want to think of your blood sugar instead like
a sea saw, kind of just like a nice balance
of energy going in and energy going out, never going
all the way out and never going all the way in.
That's how I like to think about kind of like
(08:14):
hunger and fullness. And if you really want to experience
a huge shift this holiday, I highly recommend not skipping
a meal just because you're going to be eating all
day or plan to eat a lot Tip number five.
And you really got to follow tip number four to
get to number five. But when you get their, chances
are you're doing a buffet or there's lots of shared things.
I want you to take a moment to look at everything.
(08:35):
And it's really hard to do this if you're starving,
because your body, your stomach is moving much more quickly
than your mind possibly can. And I want you to
take a look at everything available and really assess what's
calling your name. Maybe look at the colors, notice the
sense that are coming from them, and ask yourself what
you're being called to and what you're not being called to.
(08:57):
It's very possible that your Grandma's spinach soup play that
you dream about having year round is for some reason
not calling your name this year, or maybe you don't
normally eat a certain food, but this year it actually
is calling your name. And the best way to really
do that is to show up and assess and not
go in with a strict plan of what you're allowed
(09:18):
to eat and what you're not allowed to eat. So again,
take a look at everything that's available, decide what's calling
your name, and build the plate that way rather than
going down the buffet line. Were like, that looks good.
That looks good, that looks good, that looks good, that
looks good, kind of mindlessly. And if you do go
about doing it that method, I hope that you'll then
sit with your plate and take a moment to say
what looks good and if everything looks good and sounds good,
(09:40):
by all means, go ahead and do that. But I
do want you to tap in with what the experiences
with with that specific food, how it's prepared, how it's
plated and see what comes up for you. So bring
curiosity to the table. Next step is to set an
example for those around you. Now, how can you do that?
Two ways? You can do that by eating what feels
good for you, so building that plate not out of
(10:02):
a place of restriction, but building it out of a
place of enjoyment, and by not partaking in the diet talk,
which inevitably seems to happen every holiday. Now there's obvious
diet talk, things like I need to lose weight or
I'm going on a diet, and then there's also this
like pseudo talk that has an implied meeting that I
notice around lots of family and friends all the time,
(10:23):
and that kind of comes out looking like things like
complaining about how full you are, endlessly saying how stuffed
you are, talking about what you're going to do to
compensate for it, burning it off, etcetera. So people may
not explicitly be talking about what diet they're going on
or how they're going to restrict, but by talking so
much out loud about the experience of eating, we bring
(10:45):
in fear to the conversation, oftentimes for other people, so
we can be triggering to other people by talking about fullness,
by talking about um, burning it off and stuff like that.
So be a good example by talking about other things.
You've got a lot to bring to the table this year,
talk about your work, your passions, all of that. And
if the conversation is happening, I urge you to not
(11:06):
partake in it, and specifically perhaps also not partaking it
in a way where you want to change somebody. So
that might sound a little bit funny, especially for those
of you that are experiencing freedom around food for the
first time. You might be eager to change those around you,
but in most of my experience I have found that
having these conversations during the holidays just doesn't lead to change.
(11:27):
It leads to more frustration for you. So stay focused
on you and forking the noise specifically for you. Next
tip is to use a movement to feel good for you.
So there's no harm in using movement to eat before
or after your holiday meal, but if you are using
it as a tool to burn off food, it might
be worth challenging yourself and sitting this one out. Having
(11:49):
the rest day, having the rest two days, having the
rest four days, whatever it is, so really take a
moment to think about exercise and why you're doing it,
what's your intention behind it before you just partaking it.
Next tip is to catch yourself wanting to say screw it.
So when you are eating and you are enjoying a lot,
or you've eaten a food that you're you usually don't
(12:10):
allow yourself to have, it's very easy for the mind
to want to say effort. You know, I'll diet starts Monday,
diet starts next week, whatever it is. But instead, I
want you to catch yourself in that screw it mentality
because this is the part where we completely disconnect from ourselves,
and it's also the part where we can completely connect
and stay with ourselves and nurture ourselves back to a
(12:31):
place of present. That doesn't mean that we limit ourselves
from having the food, but it helps us stay present
with the experience. So use that screw it, that effort
mentality to catch yourself and recognize that you need to resource,
You need to hold space for yourself. Maybe go to
the bathroom or use that corner of the wall where
you just need a moment to reconnect to yourself and say, hey,
what's going on right now. Next tip is to notice
(12:55):
if you're full and ask yourself why get extra full?
And it's it's funny, But the point here goes back
to one of the earlier points where if you truly
believe that you can have these foods today, tomorrow, next week,
next month, you won't find yourself getting so painfully full
because that idea that you can't have them tomorrow has
been taken away. So this really gives you permission to
(13:18):
check in with your body, notice how you're feeling, and
honor a comfortable feeling of fullness, not taking yourself to stuffed,
which is so normalized during this holiday. If you do
get stuffed, also no big deal. But I do want
you to consider here that if we just treat this
holiday like as any other day, we can end it comfortably.
And I've personally found that when I made peace with
(13:40):
food and I didn't have these exception days like oh
it's a feast, I'm allowed to have all this food
any days, and I can do that. I was able
to stay present with conversation and not obsess about how
full I was or feel really uncomfortable or in a
food coma after the meal. Next tip is to avoid
the scale and this season. I want you to probably
do that, especially if you're somebody that checks in daily.
(14:03):
Using the scale before and after a meal to see
what you quote unquote did is really going to sabotage
any future progress with your relationship to food and exercise,
not to mention, it's going to provide an inaccurate read
on anything that you think that you possibly could have done.
Last tip is to wear comfortable clothing, nothing too tight
to your holiday meal. And the reason for this is
(14:24):
because when we are wearing tight things around our stomach,
we can falsely receive the message from our stomach that
we're full when we're not. So when there is like
a band around our stomach regenes that are too tight,
we are falsely sending a signal to our brain that
we have had enough food. So I suggest that you
wear comfy clothing that fits you well so that there's
no interruption to your hungerfulness cues. Oh, I've got one
(14:48):
more tips. Sorry about that, A little bonus tip. I
guess we'll call it the devil voice. So the devil
voice is what I call that negative voice in your
mind that pops up, that holds you back. And I
want you to start to notice that voice in her
everyday life, but typically on the holiday, when the voice
says you're messing up, or I can't believe you did that,
or you need to burn that off, I want you
to notice that voice, and I want you to repeat
(15:09):
what it's said. So really taking a woman to listen
to that devil voice and recognize that it is a
voice in your head but not your actual truth voice,
and take a moment to really ask that voice, is
this true? Because a disordered mind is going to bring
fear and lies into the equation, and a healthy mind
will be able to kind of take a moment and say, hey,
(15:31):
wait a second, that's not true. That's my disordered mind,
that's my devil voice talking. I know that I've got this.
And when we're able to kind of separate ourselves from
the voice rather than listen to it verse here it
is ours, we're able to make huge progress in what
we do next. Before we jump into the meditation. I'm
super excited to share that my program for the Noise
(15:51):
Hungerfulness is coming back in January. I am so, so
so excited to be leading this program again. Enrollment is
not open yet, but I do have waitlist going on
and that waitlist is going to get exclusive access this
week and weekend, so through the Thanksgiving holiday. That's going
to give them a huge discount and a very special offer,
because I'm super grateful for anybody that waited it out
(16:13):
while I went on maternity leave. If you're not familiar
for the noise, Hungerfulness is a six week program. It's online,
and it's aimed to help reconnect the mind and body
so that you can specifically understand hunger and fullness in
a way that gives you freedom to not think and
obsess about food all of the time. I'm going to
put more details below the link for the waitlist and
the about so you can decide if it's a good
(16:34):
fit for you. Before we jump into the meditation, I
just want to say, have a great, great, great holiday,
and we'll see you back here next week. Welcome to
today's meditation. My name is Charlotte and now be guiding
you through this short meditation practice. As we enter into
this festive season, anxieties may be beginning to climb. This
(16:57):
short guided meditation is intended to brought you in connecting
to self and finding presents the only tents we can
feel truly at ease this year, maybe the first in
many due to COVID that you're spending holidays with family
and or friends and working with others complex energies, moods,
(17:19):
and heightened emotions. This particular holiday season is also one
that involves focus around food and lots of it. So
connecting to self the present moment and checking into our mind, mood,
and body can help us to eat mindfully, aiding digestion
(17:39):
and maximizing nourishment. With all that being said and intended,
let's get into our comfortable, seated, all lying down position
for our meditation practice today. To begin, let's start by
taking the breath, settling long deep breaths in through the
(18:04):
nose and out through the mouth, in through the nose
and out through the mouth, and last elongated breath in
(18:28):
and out and allowing your body to become fully supported
in the chair or the surface beneath you, allowing your
(18:50):
draw to soften. You might like to swallow a few
times to lubricate the back of your throat and to
help release any tension in your jaw. HM Landing deeper
(19:12):
into this settling practice by softening your shoulders, you might
like to allow your head to gently stretch and fall
from side to side, and then bringing it back up
(19:36):
to a comfortable and strong rested position. Breathing into your chest,
(19:58):
creating space and expand mansion from your very left to
your right shoulder, and breathing this space into your belly
(20:30):
with every inhale, expanding this space with every exhale softening.
(20:52):
Do you might like to gently wiggle your fingers and
toes m b in your hands into fists and then
completely release, allowing your hands and feet to fall naturally
(21:14):
in arrested position. Now bringing your awareness up to the
point between your eyes, your third eye point intuition clarity,
(21:42):
holding your attention here, continuing to breathe. Can you feel
any sensations on this physical area in between both brows?
(22:14):
Can you relax your brows a little further, keeping your
focus on this center point. Can you relax your cheeks,
(22:38):
your ears? Perhaps? Have you noticed any sensations in your head,
your scalp, any heat tingling? How is your whole body
(23:10):
responding to this attention, to this present moment awareness? How
(23:32):
is your mental activity responding to this practice? Have you
noticed any particular thoughts, any particular people images? And then
(24:01):
sitting here for the next few moments, just observing what
is on your mind, giving yourself full permission to think,
to ponder. And when we raise the topic of this
(24:33):
festive season, the notion of Thanksgiving, what thoughts arise in
your mind, what emotions resonate in your body m hm.
(25:01):
And allowing any thoughts or feelings to land just as
they are, giving yourself permission to feel just as you feel,
(25:26):
locating where in your body you are feeling these responses.
Can you focus on this part of your body, perhaps
(25:48):
a tight chest, or perhaps a tingling tummy, or perhaps
this time brings a warm heart, and whatever it is,
(26:08):
can you land here and give yourself just these few
moments to feel, to think, to breathe h m hm.
(26:43):
And if any of these feelings bringing up a sense
of discomfort, I invite you to visualize an internal blanket
and wrap up the tight chest, all this heavy hips
(27:09):
and offer this nurturing attention, this support, this visual blanket,
keeping yourself cozy, cared for, comforted. You might like to
(27:34):
pick a color to send through different parts of your body.
(27:57):
And if you have not already sending this warmth or color,
there's nurturing attention and awareness, and allowing it to surround
your heart's face. Perhaps the color grows with every inhale,
(28:29):
becomes brighter with every exhale, until it's spreads over your
whole body all the way down to your toes. Yeah,
(29:05):
landing you in this present moment awareness where you are
completely aware of how you feel, your thoughts, and how
you want to proceed in each moment of your day,
(29:36):
in each action responding from this balanced intentional state of mind,
(29:57):
state of being. Yeah, now beginning to bring some ever
so slight movement back in to your fingertips your toes again,
(30:24):
allowing your head to fall gently from side to side,
bringing one hand to your heart and one hand to
your belly, and closing with these three elongated deep breasts.
(30:46):
In through the nose and out through the mouth, in
through the nose, m h m hm, and out through
the mouth, and in through the nose and add through
(31:11):
the mouth, and when you're ready, just peeling open the eyes,
coming back into your physical surroundings. And thank you for
(31:36):
taking this time out for yourself to check in, to
nurture your mind and body, and to set an intentional,
balanced state of being for the remainder of your day.
And holiday season
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