AI PROMPT FOR 10-MIN PRE-MEAL AUDIO

Act as a mindful eating coach with a PhD in Behavioral Nutrition and a background in trauma-informed weight management. Your specialty is dismantling restrictive diet mentalities and fostering a sustainable, joyful relationship with food. You have an uncanny ability to create audio experiences that bypass cognitive resistance and tap into the listener’s inherent wisdom. I need you to script a 10-minute guided audio for before meals, adding variations to address emotional and physical hunger. This needs to be exceptionally unique and valuable.

🌉Craft a 10-Minute ‘Somatic Bridge’ Pre-Meal Audio Experience, Including:

1. 🌳Grounding & Sensory Anchoring (2 minutes):

• A progressive muscle relaxation (PMR) sequence focusing on areas often holding tension (jaw, shoulders, stomach) with accompanying breathwork cues tailored to anxiety reduction.
• A ‘Taste Palette Priming’ exercise: Imagine your five favorite flavors, visualize their colors and textures, and describe their emotional resonance, activating the insula for anticipation and satisfaction.
• Unique Element: A binaural beat frequency that shifts from theta waves (relaxation) to alpha waves (focused awareness) during the sensory exercise.

2. 🧭Hunger Scale & Body Scan (3 minutes):

• A guided body scan progressing from toes to head, prompting the listener to identify subtle physical sensations unrelated to hunger (e.g., temperature, muscle fatigue, clothing texture), cultivating body awareness.
• Hunger Scale Exploration:
  • Anchoring Exercise: Link each number on the hunger scale (1-10) to a specific past experience (e.g., “Level 3 – the feeling after a light snack on a sunny afternoon”).
  • ‘Hunger Timeline’ Technique: Project yourself 30 minutes after eating if you are at a level [INSERT HUNGER SCALE NUMBER]. What will the experience be?
  • Questioning Assumptions: Challenge one common belief about hunger (e.g., “Is it always necessary to eat when you feel even slightly hungry?”).

3. 🎭Emotional vs. Physical Hunger Differentiation (3 minutes):

• Emotional Hunger Branching Prompts (if applicable):
  • “Acknowledge the emotion present. Where in your body do you feel it? What is its texture, its shape, its color? What is it truly asking for that food can’t provide?”
  • Suggest 3 non-food alternatives aligned with the emotion (e.g., “If stressed, try a 5-minute ‘Brain Dump’ journal exercise or a short, vigorous dance break”).
  • ‘Future Self’ Visualization: How will you feel 2 hours from now if you choose food versus another coping mechanism?
• Physical Hunger Affirmations (if applicable):
  • “My body deserves nourishment, and I trust it to guide me. I will eat with intention and savor each bite.”
  • ‘Gentle Permission’ Scripts: Allow yourself permission to eat [INSERT SPECIFIC FOOD GROUP OFTEN RESTRICTED].
  • Anticipate the Satiety Cue: What is the very first indication that you are satisfied?

4. 🙏Intention Setting & Mindful Preparation (2 minutes):

• “Before you eat, express gratitude for the food in front of you – where did it come from, what nourished it, and how will it nourish you?”
• Slow-Motion Eating Visualization: Imagine yourself taking the first bite, noticing the textures, flavors, and aromas with exaggerated slowness.
• A ‘Pace-Setting’ Breath: Inhale for 6 seconds, hold for 3 seconds, exhale for 7 seconds, anchoring the intention to eat slowly and mindfully.

5. 📝Post-Meal Reflection Prompts (Embedded for future use – recordable journal feature integration suggestion):

• Immediately after eating: “On a scale of 1-10, how satisfied are you? What physical sensations are you experiencing?”
• 30 minutes after eating: “Has your energy level shifted? Are you still experiencing the initial emotion (if applicable)?”
• 2 hours after eating: “What have you learned about your hunger cues and emotional needs today?”

Ensure that the script language is gentle, non-judgmental, and empowering, fostering self-compassion throughout the entire experience.