The spiritual perspective on weight loss strives for wholeness rather than perfection. It requires a balance between mind/body and spirit. We must consider the first four letters of the word HEALth to be reminded that healing all aspects of our selves is necessary to find our perfect weight. We need to heal with natural food, regular exercise, a mindful presence and with the spiritual nourishment of self-compassion.

Repressed emotions must also be addressed. We must let go of childhood wounds, resentment and anger that are often hidden in the layers of extra weight. We use this weight to cushion ourselves from past and future emotional pain.

We eat until we feel full for all the wrong reasons, often seeking fulfillment through food by eating when we are bored or emotional. Eating for any other reason than the need for nourishment has created a well-worn path of bad habits. Alternatively, if we have an abundant supply of self-fulfillment through self-acceptance, a creative outlet, a purposeful life and spiritual nourishment, then we are already “full” and satisfaction through food becomes less important.

Forgiveness, a feeling of contentment and peace are necessary for us to halt the habit of consuming more food than is necessary. Therefore, the two essential ingredients needed in a recipe for satisfaction are: meditation combined with affirmations.

1) Meditation:

When we are peaceful, we are more powerful and effective at self-management. We don’t eat as a reaction to emotional or stressful situations when we are fulfilled by an inner sense of security and calm. Meditation is the path to inner peace, so why not use meditation as an essential instrument in our stress relief and weight loss toolkit.

It can be as easy as closing the eyes, taking a few deep breaths to relax your body, followed by a silent watching of the inhale, exhale and pauses of your breathing. Ten minutes in the morning and evening is all it takes to relieve stress and become grounded in the present moment. Meditating in this way has many benefits for everyday life including a more mindful approach to consuming food.

2) Affirmations:

Real change begins in the mind with a thought. Affirmations are positive statements that reprogram the mind by replacing the negative thinking that created the bad health habits. Repeating positive affirmative statements combined with meditation, is a practical way to apply Eckardt Tolle’s wise words, “Get the inside right and the outside will follow."

Affirmations are easily accepted when at a deeper level of mind. Brainwaves slow down to an alpha level in meditation, so the end of a meditation would be a good time to gently open your eyes, and read the positive statements when your mind is most open to new ideas. Writing them down and keeping them with you all day and next to your bed or as post it notes on the fridge or bathroom mirror also works well to reinforce your desire for change. Here are fifty to get us started:


1. I nourish my body with healthy, whole, fresh food

2. I am filled with enthusiasm and energy

3. I love to exercise in a way that is fun for me.

4. I am getting lighter and leaner

5. I am willing to change

6. I eat to nourish my body

7. I release the past and let it go.

8. My energy is increasing every day

9. I am strong and healthy

10. I choose to drink more water and stay hydrated

11. I love how exercise makes my body and mind feel

12. I eat only what I need

13. I am healthy and happy

14. I love to find fun ways to exercise on a regular basis

15. I enjoy eating more fruits and vegetables

16. I find healthy ways to comfort myself

17. I am getting stronger and slimmer everyday

18. I eat natural foods

19. I am grateful for my health

20. I am kind to myself

21. I am open to new ways of eating

22. I am patient with myself

23. I choose foods that truly nourish me

24. I chew slowly and mindfully

25. I am getting lighter and stronger every day

26. I enjoy taking good care of myself

27. I can do anything I set my mind to

28. I enjoy working out

29. I say yes to life

30. My actions and behavior support my perfect weight

31. I am excited about my new way of being lighter

32. I listen to my body

33. I see my body as an amazing miracle.

34. I enjoy a variety of wholesome foods

35. Change comes easily to me

36. I leave the past behind

37. I face both good and bad feelings with ease

38. I love and care for my body

39. I listen to my intuition

40. I welcome new healthy habits

41. I love foods that are alive with nutrients

42. I allow myself to be happy

43. I am grateful for a chance to begin again

44. My body self-corrects

45. I am relaxed and at peace

46. I love the taste of healthy food

47. I am ready to shed the burdens of my past

48. I see the beauty of my miraculous body

49. I arrange my life for the new slim me

50. My mind and body are in harmony

BIO: Kathryn Remati created the popular Tranquil Me meditation app to help spread peace, one peaceful person at a time. She is a certified San Francisco based meditation teacher, health instructor for Kaiser Permanente, and writer. You can also listen to her guided meditations on the Insight Timer App. Kathryn is proud to be a presenter at this years consciousness-raising event, The Sedona Yoga Festival March 9-12 Follow her on Twitter Or go to: And Facebook:

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Comment by Kathryn Remati on February 4, 2017 at 8:13pm

Thank you Kathy!

Comment by Kathryn Remati on February 4, 2017 at 8:12pm

Comment by Kathy Custren on February 4, 2017 at 8:09pm

Hi, Kathryn - your article is much appreciated and is being forwarded on to our publishers for use in a future edition, with our thanks ~ Blessings! 

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