Home > Total Nutrition > Getting Lighter

Eating: An Experience in Five Acts — Guided Imagery Script

By Jill Place, MA, RD

I'm a former actress. So I often quote lines from old movies or Shakespeare plays as a way of commenting on the human condition. For example, I'm an insomniac. So I'm always quoting this line from Shakespeare to people . . ."Sleep that shuts up sorrow's eye. Steal me away from mine own company." I knew when I read those lines that he was an insomniac too.

Because I'm a former actress, I also tend to view a play with many acts as a metaphor for life. Most playwrights use two or three acts with which to enact their plays. But Shakespeare used five.

Before you change the way you eat, it's important that you become aware of the way you eat right now. So here's an introduction to experiencing the way you eat through guided imagery. Taken act-by-act like a five-act Shakespeare play. Could be comedy. Could be tragedy. Could be a little bit if both.

I would suggest that you begin your guided imagery session with the Getting Relaxed script. Also, if you haven't done guided imagery before, I would also suggest that you check out the Suggestions for Getting Lighter with Guided Imagery for lots of information about getting started. For your first experience, record and play back or have a friend read the entire five acts below. Later, you can pick and choose which acts you want to replay as part of your ongoing guided imagery practice.

Act One: Your Eating Place

And so . . . continuing to relax on the surface on which you're sitting or lying . . . noticing your body and any impulses . . . any feelings or sensations you may be experiencing . . . and notice any places in your body where you may still be holding any tensions . . . and release those tensions . . . and notice your body and how it is safely supported by the surface upon which you're sitting or lying.

And continuing to breath comfortably . . . when you're ready . . . picture in your mind the place where you eat most of the time . . . the place is most likely indoors. Notice what you see in this place. You could be in a kitchen, den, or dining room. Notice every nook and cranny of this place. Then explore the textures of the table or whatever surface upon which you will later place your food. Then notice what you might smell or hear in this place. You might smell the food that you will soon eat. You might hear cooking sounds or the melodies of music or the TV. Take as long as you like to experience the sights, textures, smells, and sounds in your eating-place.

Now notice how being in your eating-place might make you think or feel. Stay awhile with your thoughts and feelings, allowing them to be in your consciousness without judging them.

Act Two: Your Place Setting

Now focus your attention back upon that surface where you will soon place your food. And continue to notice how you might think or feel. Now begin to ready that surface for the food that you will soon eat. And picture in your mind the table coverings, plates, and utensils you might use to make that surface special.

Perhaps you will use a tablecloth or placemat. Cloth or paper napkins. . You might use china, silver, and crystal. Or Chinet, plastic, and styrofoam. Whatever you do, it will make the surface of your eating-place special.

Notice the plates you might use to make your place special. See yourself placing them on your eating surface. Then put the eating utensils you might use. Then the glass or glasses.

When have take a minute to notice your eating-place and the way you made it special. Now sit down. Take a moment to notice the surface upon which you're sitting. Feel the fabric or the texture of the wood. Feel the surface supporting you in the way it does every day.

Continue to notice how you have made your eating place special and how you feel sitting there. And notice how that might make you think or feel. Stay awhile with your thoughts and feelings, allowing them to be in your consciousness without judging them.

Act Three: The Food

Now notice the food on your plate the same way that you do every day. Take a minute to just take in the colors and textures of the food on your plate. Take a minute to notice whatever smells that may be radiating from the food below you. Perhaps there's just one kind of food on your plate. Or many colors, textures, and smells mingling together.

Continue to notice the food on your plate. And notice how it might make you think or feel. Stay awhile with your thoughts and feelings, allowing them to be in your consciousness without judging them.

Act Four: Eating

Now notice that you really want the food on your plate . . . and see yourself reaching for the food in the way that you do every time you eat. Now take a minute to notice how you might hold your utensil or hold the food in your hands.

Bring the food to your lips in the same way that you do every day. Notice how you use your utensils or your hands to bring the food to your lips. Take a moment to notice how you take a bite. And the size of the bite of food that you take. Do you take large or small bites . . . or somewhere in between. Now notice how you chew your food . . . with your mouth open or closed . . . Notice how many times you chew each bite . . . . many times or a few. Then notice how you swallow the bite of food . . . take a moment to explore the sensation of swallowing this first bite. Was swallowing difficult or easy? Did you need to take some liquid to help with the swallowing? Now see yourself repeating this experience with the next bite of food (pause) and the next (pause) until you finish eating the same way you do every day. See youself putting the food or the eating utensil down. And notice how finishing the food the same way you do every day makes you think or feel.

Now notice how full the food you have just eaten makes your body feel. And notice how that fullness might make you think or feel. Stay awhile with your thoughts and feelings, allowing them to be in your consciousness without judging them.

Act Five: Leaving Your Eating Place

Now see yourself getting up and leaving your eating-place. You may immediately clear your eating-place of plates, glasses, and other eating utensils. Or leave them until later. Notice how you think or feel as you stand up. Tkae a moment to look back at your eating-place before you leave it.

Now take a few minutes to notice how leaving your eating-place may make you think or feel. Stay awhile with your thoughts and feelings, allowing them to be in your consciousness without judging them.

Finishing Up

(Read this part if you are ending your guided imagery session with this script. If you are going to continue on with another script, omit this section.)

Now take a few deep breaths and then . . . breathing normally . . . become aware of the surface upon which you're sitting or lying . . . move your fingers and toes . . . and slowly open your eyes. You are now back in the room and will keep the gift of your safe place with you always.

© Copyright 2002 Jill Place, MA, RD

If there is something in this article you have particularly liked, you can e-mail a note to yourself as a reminder. Learn more about how to send a note to yourself, or create a note now.