“The body benefits from movement, and the mind benefits from stillness.”
~ Sakyong Mipham
Have you ever found yourself sitting on the couch, spoon in hand, devouring a pint of ice cream faster than a cheetah chasing its prey? Maybe ice cream isn’t your thing, but you get the idea. As you probably know all too well, the phenomenon of emotional eating is where stress, sadness or boredom can send you diving headfirst into a sea of comfort food. If you have read the previous blog post, then you also know getting curious about what you’re feeling is a great place to start. And the one tool that allows you to pause and get in touch with those feelings is practicing mindfulness.
What is “Practicing Mindfulness”?
Mindfulness is the art of paying attention to the present moment with curiosity and non-judgment. In other words, it’s like being a detective, but instead of hunting down clues, you’re investigating your own thoughts, feelings and sensations. It’s about tuning in to the here and now, savoring each delicious bite of life. Essentially, you become an objective observer or witness to what you’re thinking and feeling.
Now, you might be wondering, “Why should I bother being mindful when all I want is a bag of chips to drown my sorrows?” Well, keep in mind that the easier, softer way will always be more appealing. However, I’m guessing you know by now, that path does not lead to you being and having what you want in life. So, you’re left with two choices: keep doing what you have done and getting what you have gotten or try something new and have a different experience. Enter practicing mindfulness. Being mindful helps you become aware of your emotional and physical cues. It’s like having a radar for your own inner world. By tuning in, you can catch those sneaky triggers that lead to emotional eating, and maybe even find healthier ways to deal with them.
Let’s face it: emotional eating can feel like a rollercoaster ride of cravings and regrets. But fear not! Mindfulness is here to save the day (or at least guide you through it). By practicing mindfulness, you can start to notice the subtle whispers of hunger and distinguish them from the loud screams of emotions. It’s like putting on your detective hat and saying, “Hold up, craving! Are you a true hunger pang or just a disguise for a wild emotional rollercoaster?”
The Basics of Practicing Mindfulness:
1. Savor your food: Slow down and savor each bite. Whether it’s a juicy apple or a decadent piece of chocolate cake, take the time to appreciate the flavors, textures and sensations. Put your fork down between bites, allowing for the opportunity to really be with yourself and your food.
2. Engage your senses: Use your senses to ground yourself in the present moment. Notice the colors, smells and sounds around you. Engage with your food like a passionate food critic, exploring each detail with curiosity. Who knew a carrot could be so fascinating? Taking a couple deep breaths before the start of the meal can help you with this process.
3. Have non-judgmental awareness: When those emotional cravings hit, don’t beat yourself up. Instead, adopt a loving attitude. Recognize that emotions are a natural part of being human. Take a deep breath, observe the cravings with curiosity, and remind yourself that they will pass. You may not have control over that first judgmental thought that enters the mind, but you do get to choose how to respond to it. Remember, you are just as worthy and lovable as the next person, so be kind to yourself.
4. Develop mindful eating rituals: Create rituals around your meals. For example, you could set the table, light a candle and make it a sacred experience. By creating a mindful eating environment, you can fully immerse yourself in the present moment, free from distractions and stress (tv, reading, working, etc.). It may feel a little uncomfortable at first, but that will less over time.
5. Take a mindful pause: Before you dive into that bag of chips or pint of ice cream, take a mindful pause. Check in with yourself. Are you truly hungry or are you just seeking comfort? Acknowledge your emotions and consider whether there are other ways to soothe them. Maybe a warm bath or dancing to one of your favorite songs can provide a little reset. You can also do a free, guided body scan meditation. I often recommend Insight Timer to my clients and personally use it myself, but there are others out there like Calm, Headspace, etc.
The Key Takeaway
The biggest takeaway here is that mindfulness is not about perfection. It’s about awareness of the moment you’re in. Approaching emotional eating with curiosity and showing yourself some love, kindness and grace can go a long way. You may feel, at times, like you’re taking one step forward and two steps back with this practice, but stick with it.
As the old saying goes, “It’s not how many times you fall down, but how many times you get back up.” By being mindful, you can build a healthier relationship with food, honor your emotions and find more satisfying ways to nourish your body and soul. And as always, please schedule your complimentary coaching session with me if you want more guidance and accountability in this area.
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