I can't have chocolate in my home. It's kind of embarrassing, but I love it too much. The fat and sugar hit all the pleasure receptors in my brain. Almost everyone has their go-to comfort food. Some people, like me, love the taste of sweet. And others love savory foods. And I guess a little bit isn't a bad thing. But it can be hard to control our consumption of the foods we love. Even when we really want to. What do we get out of eating these clearly not so good for us foods? And how do we change that? Tonight, we're going to help. As usual, getting you to sleep is our main objective. But while you're in that relaxed, suggestible state, just before sleep, we're going to help you make better food choices. And we do that with relaxation and hypnotherapy techniques. But before we get started, it's very important that you listen to this podcast when you're somewhere safe to fall asleep. And a little housekeeping note. This podcast is just me, a microphone, a small studio, and a cat for company. And I'm deeply committed to helping people sleep. I can't speak for the cat.He has his own agenda. But when you follow or subscribe to the show, it lets me know that these episodes are actually helping. Each new subscriber gives me a little boost of happiness that even chocolate can't match. Well, almost. Why do we turn to these pleasurable foods that ease certain feelings like sadness, anxiety, or boredom? Because our brains are fascinating problem solvers. When we feel a difficult emotion, our brain quickly searches its database for solutions. If eating something delicious provided even temporary relief in the past, your brain remembers. Your brain isn't trying to sabotage your health goals. It's actually trying to help you feel better. Think about how deeply food is woven into our happiest memories. From our earliest days, our brains created powerful connections between food and love, food and celebration, food and belonging. The problem is that while these foods might provide a moment of pleasure or distraction, they rarely address what we're actually needing in those moments. When we're bored, we need engagement. When we're anxious, we need soothing. And when we're sad, we often need connection. Food can briefly mimic these feelings, but it can't fulfill them. Tonight, we'll explore more satisfying ways to meet these needs, approaches that align with your health goals, while still honoring what your body and mind are really asking for. So take a moment now to settle onto your back. Allow your spine to lengthen naturally, creating a comfortable line from your neck to your tailbone. Let your arms rest gently at your sides. With your hands and fingers relaxed and slightly curled, relax your legs with your calves and feet free from tension. If you notice any tightness, point your toes forward and then flex them back toward you a few times, giving your calves a gentle stretch before letting them fully relax. And now take a few deep, satisfying breaths, breathing all the way down to your belly. Feel the gentle rise and fall of your belly as you breathe. With each exhale, you sink a little deeper into relaxation. Bring your awareness to your entire body. Feel its entire weight, its complete form. And we'll now begin a systematic rotation of consciousness through different parts of your body. As I name each part, bring your awareness there and consciously let it relax. Feel any tension melting away from that specific area. As you give it permission to completely let go, we'll begin with your right hand, your thumb, your index finger, your middle finger, your ring finger, your little finger, and then your palm, the back of your hand, your wrist, your forearm, your right elbow, your right upper arm, and then your right shoulder. Now your left hand. Bring your awareness to your thumb, your index finger, your middle finger, and ring finger, your little finger, your left palm, and then the back of your hand, your wrist, your left forearm, your left elbow, and then your upper arm, and your shoulder. Bring your awareness to your face, your forehead, your eyelids, cheeks, and your nose, your lips, and jaw, your chin, and bring your awareness to your throat, down to your upper back, and your middle back, and then your lower back. Be very aware of your chest and your heart space, then your ribcage and your abdomen. Be very aware of your right hip, and then your thigh, your right knee, and your right calf. Bring your awareness to your right ankle, your right heel, your foot, and your right toes. Your left hip. Bring your awareness to your left thigh, and then your knee, your left calf, left ankle, your heel, and then be very aware of your left toes. By now, your whole body should be one complete field of sensation, floating in peaceful awareness, becoming heavier and more relaxed with each breath. And now that you've released physical tension from your body, we're going to deepen this relaxation even further. With each number I count, you'll descend into an increasingly receptive state, a place where your unconscious mind becomes more open to positive change. The suggestions and visualizations you experience here will create lasting positive change that will continue long after you've awakened. As I count down from 10 to 1, allow yourself to drift deeper with each number. There's nothing you need to do except listen and let go. Feel yourself starting to descend into a deeper state of relaxation. And any remaining thoughts begin to drift away. 8, 7, the deeper you go, the more receptive you've become. 6, 5, everything around you fades further into the background. 4, 3, 2, and 1. You're now at the perfect state of relaxation. And I want you to imagine that you're walking along a long meandering trail through a summer garden as day turns into evening. The night air is warm and gentle, and crickets have begun their evening symphony. The sky is transforming, shifting from the soft blues of twilight to deeper indigos. And the first stars begin to appear. The moon rises slowly, casting a silvery glow over the landscape. The night-blooming flowers are opening, releasing their most fragrant oils into the still air. A light breeze occasionally brushes against your skin. As you walk, you begin to notice something about your day. Those moments of boredom, those times when restlessness crept in. Those moments when you found yourself wandering into the kitchen, in opening cupboards, looking for something, anything. The path ahead splits, and two doors appear before you. The first door is familiar. It's the one you've opened countless times before. Behind it lies the comfort foods you typically reach for when boredom strikes. Maybe it's chips, or ice cream, or cookies. Whatever momentarily distracts you from that restless feeling. The second door offers something different. Behind it are alternatives that truly address what you're seeking. Engagement, connection, maybe it's calling a friend whose conversation always lifts your spirit. Maybe it's picking up a book that transports you to another world. Or even taking a gentle walk outside to feel the evening air. Take a moment to consider these doors. Which one truly addresses what you're seeking when boredom strikes? Which one fills the actual need? Imagine yourself choosing the second door. Feel your hand reaching for the handle, and pushing the door open. As you step through, you feel a sense of alignment, of rightness. You've chosen something that truly nourishes you. And the path behind this door is even more beautiful. The moonlight seems brighter, and more soothing. The garden around you feels more vibrant. The path continues, and soon you encounter another fork. And this place represents the stress that you felt during your day. You recognize that familiar feeling. The tightness in your shoulders. The knot in your stomach that comes with feeling overwhelmed. Again, two doors appear. The first leads to comfort food. Perhaps that rich chocolate cake, or creamy ice cream, or whatever food you typically seek when stress mounts. And the second door leads to something different. True connection. And genuine relaxation. As you consider this door, you know that behind it waits someone whose presence brings you comfort. Someone who listens. Who understands. Whose warm hug can dissolve tension better than any food ever could. Your hand reaches for the second door, turning the handle and stepping through. That special person is waiting, with a warm smile and open arms. You know this person, or others in your life, would be there to listen when you need to talk through your stress. And you know that there are other healthy ways to manage tension. A warm bath that soothes tight muscles. Gentle movement that releases physical stress. Or time in nature that puts problems in perspective. The night has deepened now. The moon is high overhead. Stars fill the sky in countless numbers. Their light filtering through the branches of trees that line your path. One final path appears. Leading to a place that represents the anxiety or sadness that sometimes visits you. And you recognize that familiar tightness in your chest. The heavy feeling that makes even simple tasks seem overwhelming. Two doors again stand before you. The first door leads to comfort food. Whatever you typically reach for when anxiety or sadness feels like too much to bear. The second door is different. You sense that it leads somewhere familiar and safe. Your own bedroom. And this space represents security. Safety. And the peace of being exactly where you belong. You choose the second door. Turning the handle and stepping through. And you find yourself in your own bedroom. This is what your body and mind truly need when anxiety or sadness arises. A secure place to rest, to breathe, and to practice gentle self-care. As you settle into your bed, take a moment to feel grateful. This is the place where you can practice mindfulness. Breathing deeply into any tension or difficult emotions. And allowing them to simply be. Without fighting or feeding them. Feel appreciation for your body. This remarkable vessel that carries you through life. That deserves care and kindness rather than criticism. And notice how anxiety begins to ebb from your muscles. And how sadness softens when met with self-compassion. Tomorrow, as you move through your day, imagine these doors appearing when you face similar feelings. Boredom. Stress. Anxiety. See yourself reaching for that second door. Making the choice that truly nourishes you. Like any habit, this will strengthen with practice. Becoming more natural. More automatic with time. Remember this. There are always two doors. There is always another choice. Your body knows exactly what to do. Your mind knows exactly how to rest. Everything is settling into perfect peace. Perfect stillness. Perfect sleep. I'm Suzanne, and this is your ticket to Snoozeville. Wishing you the deepest, most peaceful sleep. Sleep now. Sleep deeply. Sleep well.