7 meditation tips to support your weight loss journey
- Breathe “Breathing is a powerful tool that can help you feel stable when cravings or emotional eating urges feel overwhelming,” says Alix Montes, co-creator of DC’s Vibras + Vinyasa.
“If you start to get restless around food or feel the urge to stress eat, close your eyes and take a few DEEP inhales and exhales. Breathe in to the count of 4, 3, 2, 1; hold it at the top for the same four-count; and then release to the same count. You’ll notice an immediate change in how you feel and can make more mindful food choices.” - Try visual meditation “Meditate on feeling healthy and strong: I am healthy. I am strong” says Terrey Lebowitz, a Falls Church-based yoga instructor.
“Meditate on your healthiest self and visualize achieving your weight loss goals. Meditation is about clearing your thoughts, letting them arise, and then letting them go. So imagine yourself feeling confident and energized in your ideal body – picture yourself engaging in activities you love with vitality and strength. The key is to feel empowered and motivated.” - Express gratitude “During your weight loss journey, a grounding practice is to recognize all that your body does for you,” says Montes.
“For no reason this morning, as I was setting up my meditation space, I started reciting the things I’m grateful for about my body. I have strong legs that carry me through my day. I have hands that allow me to prepare nourishing meals. I have a metabolism that’s working to support my health goals, etc.” - Establish a mantra. Repeat it every day “My favorite mantra is: I nourish my body. I honor my health” Lebowitz says.
- Embrace natural light “If you have windows or can find a space with windows, embrace the natural light” Montes says.
“It makes a difference for regulating your circadian rhythm and supporting healthy metabolism. Natural light exposure can also help curb emotional eating and boost your mood during your weight loss journey.” - Move “This doesn’t need to be anything intense,” Montes says.
“A few simple yoga poses like mountain pose to a forward fold can center your mind and connect you with your body. Go for a mindful walk. If you’re feeling frustrated with your progress, take a walk up and down the steps to reset your mindset.” - Be kind to yourself and others “One thing is for certain: Self-compassion matters more than ever during weight loss” Lebowitz says.
Your Journey to Wellness Starts with Self-Compassion
Remember, sustainable weight loss isn’t about perfection, it’s about progress. These meditation practices aren’t just tools for managing cravings or boosting motivation; they’re gateways to developing a loving, respectful relationship with your body and mind.
At Zoe Wellness, we’ve seen countless clients transform not just their bodies, but their entire relationship with health and self care through mindful practices like these. The beauty of meditation is that it meets you exactly where you are. Whether you have two minutes or twenty, whether you’re a complete beginner or have been meditating for years, these techniques can be adapted to fit your life.
Start with just one technique that resonates with you. Practice it for a week, notice how it feels, and then gradually add others. Remember, the goal isn’t to eliminate all challenges from your weight loss journey, it’s to develop the inner strength and awareness to navigate them with grace and wisdom.
Your body is not your enemy; it’s your greatest ally in this journey toward health and vitality. Treat it with the kindness it deserves, and watch as both your mindset and your results begin to shift in beautiful, lasting ways.
Ready to explore more wellness resources and connect with our supportive community? Browse our other articles, join our newsletter, or reach out to our team. At Zoe Wellness, we’re here to support you every step of the way.
Namaste and happy healing,
The Zoe Wellness Team
Lauren Dollar
Creative Content Strategist