Episode 98: Daily Temperature Check-In




Summary:

In this episode of Weight Loss for Food-Lovers Molly offers a tool to complement her recent episode (which you can find here) about the “Season of You.” She received so much positive feedback about the concept that she was inspired to go further in helping listeners substitute mindfulness for emotional numbing or meltdown; connectedness for over-indulgence.


She provides 10 Steps for centering as a way to reconnect with our feelings and engage with how we’re truly doing at ever level. Available to all of us at any time (well, except when operating machinery!), the process is simple:

o Step #1: Close your eyes, soften your face, draw your attention inward and ask yourself how you are feeling right now. Can you register any emotions?

o Step #2: Clench your fists and scrunch up your face at the same time and then release everything. Relax even more deeply into your body.

o Step #3: Notice how your feet are planted and bring awareness to them and the connection you have to the ground.

o Step #4: Be aware of every other part of your body, how you hold your head, your shoulders, your hips.

o Step #5: Give yourself permission to accept and feel gratitude for the body you have been given.

o Step #6: Take up space! Allow yourself to be fully present in this world.

o Step #7: Check in with yourself, exhale and release any tension or resistance within your body. Let go of rumination about the past or future; any thoughts pulling you out of the present moment.

o Step #8: Notice any sensations in your body, whether there is energy moving around inside you, or tension. Again, gently ask: How do you feel?

o Step #9: Once you register a feeling, embrace, honor and validate it.

o Step #10: When you feel ready, open your eyes and come back to the room you are in, back to your surroundings. And remember that it’s your option to take this moment of intentionality at any time, in any season.


It’s a gift to be fully present to ourselves and our most deeply held desires. Why not give your body the mindful pause it needs to help get you there?


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Topics Covered

· Molly gets right to it, offering a step-by-step start to a “Season of You!”:

o Step #1: Close your eyes, soften your face, draw your attention inward and ask yourself how you are feeling right now. Can you register any emotions?

o Step #2: Clench your fists and scrunch up your face at the same time and then release everything. Relax even more deeply into your body.

o Step #3: Notice how your feet are planted and bring awareness to them and the connection you have to the ground.

o Step #4: Be aware of every other part of your body, how you hold your head, your shoulders, your hips.

o Step #5: Give yourself permission to accept and feel gratitude for the body you have been given.

o Step #6: Take up space! Allow yourself to be fully present in this world.

o Step #7: Check in with yourself, exhale and release any tension or resistance within your body. Let go of rumination about the past or future; any thoughts pulling you out of the present moment.

o Step #8: Notice any sensations in your body, whether there is energy moving around inside you, or tension. Again, gently ask: How do you feel?

o Step #9: Once you register a feeling, embrace, honor and validate it.

o Step #10: When you feel ready, open your eyes and come back to the room you are in, back to your surroundings. And remember that it’s your option to take this moment of intentionality at any time, in any season.

· Why pausing to re-center is so important:

o It’s easy to ignore emotions under the surface that may drive us to over-eat or over-drink as a form of numbing.

o When we’re in touch with our feelings we can figure out what we truly want.

o Being connected with ourselves changes our dynamic with and desire for food or drink.

o Being present with our feelings dismantles their power to impact our thoughts and drive behaviors that do not serve.

· Ask yourself: What’s keeping you from connecting with yourself? Is it food? TV? Alcohol? Shopping? It could be anything. What’s the biggest contributor?

· Ask yourself: What would you like to be doing more of? What is calling you at a deeper level?

· Ask yourself: What is eating and drinking giving you? Is it a sense of connection? A way to have fun? A way to rest or relax? A way to feel safe or experience love?

· You can change the habit of over-eating or over-drinking by evaluating why you’re consuming more than you need. Identify creative ways to satisfy your needs without food, alcohol other numbing distractions.

· When you check in with yourself, realize what’s going on in your body and show up fully as yourself. It shines a light on the path to creating authentic pleasure.

· Connecting with – rather than escaping – our feelings can serve as a compass that steadily directs us to the best possible version of ourselves and what we most deeply desire.



Key Quotes

· “If there’s a feeling that becomes apparent, practice honoring and validating that you are allowed to feel it. Give yourself permission to feel whatever you’re feeling right now, knowing that it is the truth of your experience in this moment.”

· “You can bring your awareness back to the present moment and re-center on what is. Remind yourself of what is available to you in this moment; that everything you need is right here.”

· “I wasn’t drinking that much but it was enough of a habit to numb the emotional experience I was having. When I was able to change that relationship with alcohol, it had a domino effect on every other area of my life.”

· “Evaluate why you’re over-indulging or consuming more than you need to. When you’re able to identify what’s at the heart of your desire, it can direct you towards an alternative.”

· “Your feelings are information about how you interpret your life experience. It’s your inner wisdom. It’s helping you learn more about what’s important to you and what you value as a person.”

· “There can be so much relief and love when we start to develop that trust with ourselves; when we start to hold sacred the experience of our emotions.”



Links & Resources

Subscribe to Molly’s email list and request her free 6-Point Guide to Kickstarting Weight:

https://www.mollyzemek.com/welcome


Sign-up for a free discovery call at https://www.mollyzemek.com/bookings-checkout/free-discovery-call/book


Connect with Molly

Website:

www.mollyzemek.com


Facebook:

https://www.facebook.com/mollyzemekcoaching/


Instagram:

@mollyzemek

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