Well done for doing the brainy, homeworky journaling exercise.

Now for the body.

The thing is, how we experience life, our perception, is really through our senses. Knowing we have a pattern is only half of changing it - the other half, is how we embody that change, take it to heart, put feeling and emotion and motivation behind our actions.

Part of the problem with being a hardworking person like yourself and myself, is that we often try to just use our brains on a task, doing fact-finding and goal-setting, rather than calling upon our imagination and motivation to come on board and make it less effortful and willpower-driven.

Trying to solve your food struggles with intellectual approaches is like trying to solve the problem of world peace with a computer algorithm.

We get stuck trying to strategise around 'stopping' unwanted behaviours, rather than asking ourselves: "How can I have kind control over my eating, and have fun learning it?"

Relaxation is not a luxury - it's where the genius happens.

When you're doing hypnosis, or you're relaxed (which aren't always the same thing but we often do them together), you're letting your brain know you're safe. You're practising happiness, and you're telling your brain to start figuring out how to find solutions and make you feel good.

You'll just be following my words and allowing your mind to ebb and flow.

Allowing your mind to enjoy positive thought is crucial.

Though your hyper-productive work ethic might rebel against it and you might have thoughts that 'you can't afford to sit here and imagine yourself on a beach', don't skip this part.

People have told me that sometimes the timeline exercise has left them with a sense of regret over 'wasted' years of struggle, or anger at events that made them try to control their food for their own emotional survival. Some people feel overwhelm - 'If I've struggled with this all these years, why should the future be any different?'

Blame and self-judgment is where our critical mind would like to go, because it's wired to protect us by predicting and anticipating more pain. Instead, I invite you to see the exercise you did as just data. Zoom out and see a pattern. That's all.

When you look at that timeline, you can be fascinated in how your habits developed. We don't have to fix anything in the past to transform your relationship with food completely, to lose weight or stop overeating or binge eating - because the past is only 'alive' when you think about it today.

We are simply a collection of habits.

Mind-blowing, but this is how it is. No 'personality'. No 'deep seated scars'. We are just a bundle of habits. Ways you keep feeling over and over again. Things you keep thinking about yourself - that become your beliefs. Actions and behaviours - like eating the leftovers as you clear the table - that you do so often they fall beneath your sense of conscious awareness.

You can learn them, and you can decondition them. The past was where the habit was created. Today is where we currently do the habit, and where we can unlearn it. This is good news - your brain in the present moment is entirely within your own sphere of influence. Nobody else has any power over you.

This audio meditation is how you'll assimilate the insight from the work you've just done, and focus on feeling good.

You'll remember that you already have the capacity to feel good in your mind and your body, and tell your over-protective brain to hear that you'd like to create more of that positive sensation as you solve your situation with food and appreciate that you have a body and a life to live.

That's why I have developed, in my coaching, the Sensational Eater™ method. I alternate intellectual activities with ones which engage the senses (the sense of inspiration & creativity, the audiovisual sense, the emotional sense, the somatic sense, and more).

So take 20 minutes now to go into a deep relaxation with this audiovisual Sensational Eater meditation.

This relaxation, which talks about ebb and flow, is for you to forgive and let go of those rough patches you've lived through - it's part of life, you can ride every wave.

And where we're going on our food psychology journey together is going feel wonderful.