Release food guilt through self-compassion, mindful body scanning, and embracing your inherent worthiness.

English

If you are feeling guilt related to food, this practice offers a way of turning towards this difficult emotion with compassion. Free yourself from self-destructive patterns and begin the work of healing your relationship with food and your body. For this practice, we will ready ourselves in something comfy, settle in, and begin by recognizing the sensations of guilt, acknowledge our common humanity, and offer ourselves loving-kindness.

Working Through Food Guilt With Self-Compassion

Hello, and welcome to Working Through Food Guilt with Self-Compassion. If you're coming to this practice today, then perhaps you're struggling in this very moment with feelings of guilt related to food. So, I'm glad you're here. For this practice, you might pause and go put on something soft, stretchy, grab a cozy blanket and a pillow, really give yourself permission to get comfortable and come back. Also know that if at any point, some truly difficult or deeply troubling thoughts or emotions arise, it's completely normal and not something that you have to stay with for more time than you can reasonably tolerate. If you start to feel overwhelmed, it's important to ground yourself in the sturdy things surrounding you that remind you there is no real threat here, you are safe. You might find it helpful to get up and instead do a more active self-soothing activity, like watch a movie with a friend or loved one, pick up your knitting or crafting work, pet your cat, step outside with your dog. Come back to this when you're ready to try again. Okay, so if you found your cozy spot, let's begin by gently closing the eyes if that feels right, or leave them open with your gaze unfocused and take a few deep, settling breaths. Breathing deeply in through the nose and out through the mouth. Softening the eyes, relaxing the jaw. Feeling the shoulders drop down the back, releasing any tension or holding as you scan through the body. And now allowing the breath to go back to a normal, natural rhythm. We'll begin by recognizing any felt sensations of guilt. See if you can find the source of it in your body. Where is it arising from? What is the shape of it? The texture, pressure, tightness, or the way that you're feeling it? Breathing with these sensations of guilt. Whatever is arising, know that it is not you. These bodily sensations, the thoughts, the story that follows. Everything here passes through you through the same cycle of nature. Sensations arise, are here for a time, and pass away. Everything that comes into your awareness is nothing more than something to be observed with a kind and nonjudgmental curiosity. Can it be possible to stay curious with these emotions, with a friendliness, a wondering? What's wrong, sweetheart? What are you trying to tell me? As you are recognizing these feelings, these sensations associated with guilt in your body, we'll acknowledge our common humanity. You are not alone in feeling this way. Among the millions of people around the world, there are others feeling this exact same way right now. Guilt is an emotion that arises from our wholesome desire for the love and acceptance of others. Let's say that again. Guilt arises from our wholesome desire to feel loved and accepted by others. To feel loved and accepted by others. This is a signal that perhaps what you are seeking is greater connection and belonging. As we sit with this knowing, I can see if it's possible to offer yourself some kindness here. Knowing that you are not alone. This feeling is not unique to you. This is just part of the human experience. This guilt is the same guilt that your friends, strangers, others have suffered with as well. Perhaps this perspective might create some space to offer yourself the soothing reminder that no matter what has brought you to feel this way, you do not have to be or do anything special to be worthy of love and acceptance. No matter what food you eat, you deserve patience, respect, and care. Take a moment again to scan through the body, feeling from the inside out. Just checking in with the sensations. Is anything that you're feeling in your emotions? Is anything shifted, changed? And ask yourself as we close this practice, what does your body need now? What is it asking of you? Can it be possible to respond to that need? With patience, respect, and care.