EP 256: Press Play When Anxious▶️~ 3 Guided Meditations to Calm Pre-Meal Panic + Body Image Struggles in ED Recovery cover art

EP 256: Press Play When Anxious▶️~ 3 Guided Meditations to Calm Pre-Meal Panic + Body Image Struggles in ED Recovery

EP 256: Press Play When Anxious▶️~ 3 Guided Meditations to Calm Pre-Meal Panic + Body Image Struggles in ED Recovery

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 Sis, this season can be all the chaos. It's time you be present with yourself, take a step back, allow yourself rest, peace, and grace. Friend, you owe you. This episode is DIFFERENT. This isn't just host Lindsey Nichol talking - it's Lindsey GUIDING you through 3 calming meditations specifically designed for your recovery journey. Save this episode. Bookmark it. Come back to it whenever you need it. This time of year, anyone can feel overwhelmed by holiday chaos. But for someone with an eating disorder, the anxiety can be crippling. Pre-meal panic. Body image triggers. Overwhelming thoughts that feel impossible to quiet. Lindsey has walked this path. She knows how overwhelming those thoughts and feelings get, especially during the holidays. That's why she created these simple, powerful meditations to be your companion whenever you need to: Calm pre-meal anxiety before eating with familyGround yourself during a body image crisisShow yourself compassion on the hardest days Whether you're struggling with pre-meal anxiety, having a hard day with your body image, or just need a moment to ground yourself - press play on this episode. Come back to this episode when you're feeling overwhelmed, when you're feeling not enough, and when that anxiety feels like it's on overdrive. The 3 Guided Meditations: Meditation #1: Pre-Meal Calming Meditation (For Anxiety Before Eating) When to use this: Before lunch or dinner when anxiety feels highestWhen sitting down with family for mealsWhen you feel panic rising about food choicesWhen the ED voice is loudest before eating What Lindsey guides you through: Finding comfortable seated positionGentle breathing to become presentNoticing thoughts like clouds passing in the skyHand-on-heart, hand-on-belly groundingAffirmations: "I give my body permission to be nourished""I choose to feed my body with compassion""Food is my medicine. This is a good thing""This is one step in my recovery journey" Breathing mantras: "I am stronger than the eating disorder voice""I have the wisdom to nourish my body""I am more than my body" Duration: ~5 minutes Key truth: These quiet moments of connection with yourself are powerful. This helps you separate from the ED voice and reconnect with your TRUE self. Meditation #2: Body Image Grounding Meditation (For Body Hate Days) When to use this: When you're having a hard body image dayWhen "feeling fat" is overwhelmingWhen critical thoughts about your body won't stopWhen you need to reconnect with gratitude for your body Important reminder: "Feeling fat" isn't actually a feeling - it's often your body's way of telling you something else is going on emotionally. What Lindsey guides you through: Comfortable position (seated or lying down)Noticing where your body contacts the ground (grounding)Body scan from feet to head with gentle awareness: Feet: Connecting to the ground, wiggling toesLegs: Getting stronger, supporting youCore/Stomach: Your true strength, your center (not to be micromanaged)Chest: Rising and falling with each breathArms/Hands: Tools to express love, create amazing thingsHead: Houses thoughts AND dreams, desires, wishes Acknowledging judgmental thoughts without judgmentThanking your body for what it allows you to doSelf-hug + gratitude: "Thank you for allowing me to walk, breathe, be grounded" Key practice: When critical thoughts arise, simply say "I notice I'm having a judgmental thought," then return to observing with curiosity. Duration: ~7 minutes Key truth: Your body is not your enemy. It's not up for negotiation. It's your HOME - where you live. Meditation #3: Self-Compassion Meditation (For Suffering + Hard Moments) When to use this: When you're feeling overwhelmedWhen you don't honor or love yourselfWhen you don't know where to turn nextWhen you need to be as kind to yourself as you'd be to a friend What Lindsey guides you through: Thinking of a recent challenge in recoveryNoticing emotions and physical sensationsHand over heart, feeling steady heartbeatAffirmations: "This is a moment of suffering""Suffering will pass - it's part of life and recovery""I can be kind to myself in this process" Imagining a friend facing the same challengesAsking: "What would I say to them? How would I support them?"Offering yourself that same grace: "I'm doing the best I can""Recovery takes time""I'm worthy of patience and understanding" Key practice: You deserve the same kindness you'd offer your friend, mom, or sister. Duration: ~5 minutes Key truth: Your ED voice may be loud this season, but it doesn't have to control you or your actions. Key Reminders Throughout: Thoughts Are Like Clouds: They can come in (like your breath) and flow out (like your exhale) without you grabbing onto them. Your Truth: These thoughts can pass like clouds in the skyYou are MORE than these thoughtsThis voice is NOT your truthYou can choose recovery in this exact momentYour worth will NEVER be determined by food or weightYou are SAFE here For Beginners: This isn't ...
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