3 Meditation Techniques That Will Help You Reach Your Ideal Weight


3 Meditation Techniques that Will Help You Reach Your Ideal Weight


When someone mentions meditation, you could be tempted to think of Buddhist monks in their silent retreats meditating all day long... but the truth is, you don’t need to go to some special place or be a spiritual person to meditate.

Anyone can meditate, any place, any time! In fact, meditation is as easy as taking a deep breath in, and a deep breath out!

Meditation is not about heavy spirituality -- it’s a practical way to train your mind to achieve the results you desire. The same way your body needs a workout, so does your mind.

There are many meditation techniques out there, but I wanted to focus on those that you can use to attain your ideal weight goals. I will present several meditation techniques that you can start using today, during your commute (but not while you’re driving!), over morning coffee, or any other time you have a couple of minutes to spare.

Meditation Technique No. 1: Breathing Meditation

Helps with: overeating

One of the main reasons why people fail to reach their ideal weight is because they eat more than they need. Why is this so? Can’t we learn to stop on time?

There is a wise Indian proverb: “When they ask the white man if he is hungry, he looks at the clock.”

This is so true! So many times I heard my friends say “It’s 2 PM - time to eat!”

The problem is that through our life and cultural habits, we’ve lost touch with our body's internal cues. Your body is telling you what it needs. You just need to learn to listen!

So, find a comfortable place where you can sit undisturbed for 15 minutes or longer. Sit on the floor or a cushion with your eyes closed, back straight and legs crossed. Place your hands on your knees with palms facing the sky or place your right hand in your left, with thumbs touching each other.

Start becoming aware of your breaths. Take deep, unforced breaths in and out through the nose. Observe your breathing. Notice how your chest and your stomach are moving along. If any thoughts start occupying your mind, just wave them off and continue focusing on your breathing.

It’s impossible to think about more things at the same time, so by thinking about your breathing only, you are casting aside any unwanted thoughts -- especially if they’re about craving junk food or sweets!









Doing this meditation will calm you down and prepare you for mindful eating, so it’s a good idea to do it before a meal.

Also, if you have a tendency to eat too fast or too mindlessly, remember to observe your breathing while eating. This will slow you down.



Meditation Technique No 2: Visualizations

Helps with: having better workouts and creating the right mindset
stuch strength fitness goals


Start with the breathing meditation. Once you feel calm and aware, start visualizing yourself looking slim and hot. Don’t be shy to imagine yourself looking your best! Visualize every moment of the experience, act as if it’s already happening! Imagine yourself walking down the street, feeling fit and full of energy. Imagine the opposite sex eyeing you and your friends admiring your abs.


It all starts from the mind. Once you convince your mind this is true, it will be easy with the body.


Athletes have used visualizations for ages and Harvard scientist have proved long ago why they are so effective. In short, when we imagine something happening, our brain structure literally starts to change to accommodate the new belief!



Meditation Technique No 3: Mantras

Helps with: having better workouts and creating the right mindset

Mantras are a powerful way to convince your mind of anything. Simply put, they are affirmative sentences about anything that you want to convince your mind of.


Scientist say there’s over 60,000 thoughts that pass through your mind every day -- and most of these thoughts are the same as those you had the day before. A lot of it is just negative self-talk -- statements that prevent you from realizing your goals. For example:

  • ​I can't do this. I'm not strong/good enough
  • I was always fat, I can’t change that now.
  • I’m never going to get those six packs.

You need to become aware of these toxic statements and replace them with constructive, positive beliefs. At first it will be difficult to believe in these new thoughts, but after a while you will succeed. And once you start believing, realizing it will be a piece of cake.

Again, start with the breathing meditation to calm down. When you’re ready, begin repeating your mantra. Focus on each word. It is important to phrase your mantra as if it’s already happening. For example: “Every day I do my best to look my best.”

A friend told me about a mantra she used while working out:

“I must, I must, I must increase my bust.”

Every time she felt like she wanted to quit, she’d repeat this to herself.

Find your own mantra. Meditate on it, think about it and repeat it during workouts.

Meditation is a great habit to cultivate daily. So, next time you have some free minutes, instead of checking your Gmail or Facebook, try any of these techniques and see what happens. I’m absolutely positive that if you just try meditating for a month, a couple of minutes in the morning and in the evening, the positive effects will spill over into other areas of your life!

Good luck and let me know how it went!

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