need help with your weight loss goals this is Alex from mindful wave studio you're listening to a guided meditation to help you reach the goal weight you've dreamed of this practice will bring you closer to your health fitness and physical attractiveness goal using the power of relaxed visualizations and affirmations you will get closer to your dream we designed this meditation to help you achieve anything you've ever wanted let's get started find a comfortable position you could be sitting standing or lying down close your eyes over the next few minutes we're going to enter an advanced
state of relaxation using a progressive muscle relaxation technique this muscle relaxation technique uses deep muscle flexion to help quickly exhaust the muscles into relaxation it may seem backwards but it's a scientifically proven way to calm your mind and body let us first focus on our breathing breathe in and fill your body with breath hold this breath now release the breath let whatever noise with its natural leave your mouth as you exhale release the air release the tension take another breath in just like the last one exhale slowly let the tension leave your body with the
air slow down your breathing [Music] begin to breathe in the most gentle way breathe in exhale tension released breathe in exhale tension released [Music] continue to breathe at your own relaxed pace [Music] now we'll focus on the muscles of the body start with the muscles in your legs flex all of those muscles remember the harder you squeeze the deeper the relaxation and now relax let all the tension yell and feel the muscles in your legs relax let them get soft and supple feel high relax the muscles are now enjoy this feeling in your legs focus
now on your breathing deep slow breaths breathing positivity and breathe out tension in positivity and out with the tension now let's focus on the muscles in your arms flex all the muscles of your arms tighten your shoulders upper arms lower arms and hands ball your hands and the tight fists squeeze your forearms biceps triceps shoulders and now relax let all the tension Gill feel the muscles in your arms relax let them get soft and supple do you feel how relaxed the muscles are now enjoy this feeling in your arms focus now on your breathing deep
slow breaths breathing positivity and breathe out tension in positivity and out tension now let's focus on the muscles of your butt flex all the muscles of your butt tighten your sitting muscles squeeze the muscles harder and now relax let all the tension go enjoy this feeling of relaxation and now you're back flex all the muscles in your back tighten your back pull your shoulders back tense the spinal muscles arch your spine squeeze your back harder and tighter and now relax your back enjoy the feeling of a relaxed back [Music] turn your focus to the muscles
of your chest and stomach tight and intense these muscles squeeze them tighter hold it now relax the muscles along the front side of your body feel your chest and stomach relax and lastly let's relax your face by tightening the muscles first tighten your cheeks flex your chin and your jaw wrinkle your nose squeeze your eyes tight now relax release all the tension feel the relaxation spread across your face really feel your entire body [Music] feel how relaxed your muscles are after that period of flexing and hardness let the tension leave your body now and enjoy
this drained feeling of relaxation your breath is calm your muscles are relaxed stay with this relaxation for a few moments [Music] now imagine you're seated in your own personal art studio this room is comfortable for you in this space you feel intense creativity and excitement it's a big room filled with amazing things you've created whatever that room would look like imagine it now in this room you're going to come face to face with your own masterpiece your own body in this art studio you can create your dream physique you will sculpt the body you desire
this room is safe for you to tap into your deepest wishes now imagine a time when you felt so confident healthy and fit a time when you were at your target weight picture yourself feeling this way in the moment a time when you achieved or you were close to achieving your physical goals when you looked into a mirror with pride let yourself picture this version of yourself now in front of you there is a statue the statue is made of whatever you want it to be made of clay marble gold polished bronze whatever you want
the statue is a reflection of who you are right now imagine looking at this statue what does it look like what do you love about it what do you dislike about it what would you change what are you happy with many times our own self-image gets in the way of our success if we become addicted to who we were it can be impossible to change into a new person we become anchored to the old us if we can't imagine in our own heads how we could look how could we ever change it in real life
in our own creative art studio we're going to connect with the person we could be we're going to create it look again at the statue in front of you feel yourself relaxing as you look at the masterpiece it is perfectly you but you may feel free to improve upon it you can feel free to change who you are once we are fully relaxed we will create the best most convincing masterpiece we will enter into a zone of genius creativity and open our minds to all the possibilities breathing creativity exhaled out in and out breathe in
energy exhale negativity in and out breathing success exhale failure in and out breathe naturally on your own for a few minutes while you prepare your mind for a new masterpiece [Music] [Music] [Music] [Music] stand when you're ready and circle the statue in front of you size up what you'd like to do how you'd like to look what sort of shape you'd like to create [Music] to symbolize your transformation into a creator picture any kind of tool in your hands now this tool will be your magic tool to create and evolve what is it for the
next few moments use the tool to shape the statue in front of you into whatever shape you desire how do you want to look what weight do you want to be what would you remove what would you add how would it look [Music] imagine yourself molding the shape in front of you changing into what you want molding clay or shaping marble or chipping away stone however you picture yourself as you shape the person in front of you feel energy coursing in your own body feel each part of your body shifting changing glowing as you shape
the statue as if the statue is becoming one with your body let this attention become loved in your own body transformation through love evolution through energy send an inner smile toward these places on the Statue you are transforming [Music] let yourself finish this masterpiece in front of you on the ground in front of the masterpiece bits and pieces of the statue you've removed like hunks of negativity and doubt now the real you shines through let yourself polish the statue into its final form [Music] as a last touch it is up to you to add an
energy beaming from within this creation flowing from inside what sort of energy does this masterpiece emanate joy confidence inner peace is it smiling wide or is it subtly grinning see it now [Music] you stand back now and let yourself mirror the statue [Music] when you smile the Statue smiles when you flex the statue flexes when you pose the statute poses you become one with the masterpiece statue it is you how does this feel are you excited are you honored are you energized are you full of joy let's yourself fill with whatever emotion you're feeling as
you watch this perfect version of you make the feeling bigger and stronger hold this feeling now breathe into it inhale the image before you in your art studio you've created this beautiful work of art and tomorrow you can create it in real life accept this as part of your own image of you your identity who you really are surrender to the transformation feel tingles in your skin as you become one energy connecting you to soon you will begin to notice how healthy and fit you really feel how far you've come on your journey you will
access more confidence and health from this state you will walk through life with the discipline dedication and focus to actually achieve this perfect statue you've created you will make choices to help this creation soon your mind will manifest even more progress on your weight-loss journey you will succeed in your goal [Music] you may sit down now in the chair in the art studio when you sit down your relaxation doubles in this peaceful creative and open state it's time now to hear some words of encouragement these words are spoken from the statue in front of you
they echo in the studio they resound in your heart they come from within they are truths within you already my body is a beautiful sculpture when I look in the mirror I feel pride and confidence I am committed to staying in the shape I want to be in my muscles are exactly the size I want them to be my body fat percentage is ideal I look strong healthy and capable [Music] my skin is glowing and healthy [Music] my abs deserve to be on a magazine cover my clothes fit exactly how I want them to other
people admire my lower body fat my body is young limber and flexible I feel like I am in a much younger body I am in peak shape my body is improving [Music] I am growing where I want to grow I am getting lean where I want to get lean I have exemplary proportions I am aesthetic I am fit I am flexible I am strong [Music] I am sexy I have endurance I am powerful my body gives me tons of energy I am so confident with my naked body I trust in my body's capabilities I am
fulfilling my amazing genetic potential [Music] I hold only positive beliefs about my body I choose energizing and uplifting thoughts about my self-image I am at peace with my body [Music] my body treats me well because I take care of myself I have a great body I can clearly see my dream physique and I make it a reality every moment I believe with absolute certainty I can achieve my goal my mind is focused on creating the body I desire I am free from the guilt surrounding how my body looked in the past I get closer and
closer to my dream physique every day I am building the best version of myself I accept Who I am and what I look like today [Music] I can imagine looking in the mirror and feeling pride and confidence I love my body it's a gift I am finally creating the strong healthy sexy body I deserve [Music] fat drips off my body every moment of the day I clearly visualize my ideal body and take action every day to make it real every cell in my body exudes life health fitness and vigor [Music] I love my body and
I love myself soon it will be time to come back to the present moment you may begin your day in a new state of mind with your creation just beneath the surface bursting out of you come back now to the present moment feel your body open your eyes return to this meditation as often as you'd like to build the body you desire using your mind thank you for listening to another mindful way of studio guided meditation [Music] you
