Dieting is hard work. Millions of people, from the working class to the fabulously rich, struggle to stick to diet plans that leave them unsatisfied and don't address the underlying causes of their overeating. Instead of depriving yourself of your favourite foods, you can actually incorporate them into your diet - as long as you're mindful of what you eat.
Mindfulness 101
Many of us have heard the admonishment to 'mind what you eat'. This is actually wonderful advice. The Eastern discipline of mindfulness is all about staying in the present moment. You can apply mindfulness to your diet by paying attention to your own thoughts and feelings while you're eating a particular food. Don't punish yourself for past behaviours, and don't dread future repercussions; simply stay in the moment and observe yourself without judging.
Mindfulness is not a free pass to pig out. It is a process that lets you identify the thoughts and feelings that culminated in eating. That way, you can learn to identify stress and emotional needs before they result in a binge. It makes sense when you think about it; by practicing mindfulness, you take control over your cravings by understanding what causes them.
In a world full of distractions, how is it possible to learn mindfulness? You can start by setting aside ten minutes each day - five minutes after you awaken, and five more before you go to sleep. During these times, avoid planning your day or reflecting on it. Be still and relaxed, and focus on your nothing but your breathing the entire time. This will improve your ability to focus. Soon you'll remember how this calmness feels, and you'll be able to apply it at various times throughout your day.
Mindfulness takes people out of emotionally volatile situations and allows them to see themselves like an impartial third party would. This approach has been used to successfully manage mood disorders, drug abuse, and even chronic pain and disease. Kids who feel stressed out by school, or who want a better understanding of their behaviours, can also benefited from mindful awareness.
It's really amazing how judgmental we can be toward ourselves. When you leave your ego behind and accept yourself as you are, you can gain a self-knowledge and self-mastery that are, unfortunately, very rare in modern society.
Mindfulness and Food Cravings
A craving is coming on. You're not sure if you'll be able to control yourself. Your stomach tightens with anxiety, which only strengthens your craving. Soon, you give in to your urge and, as a result, feel disappointed in yourself.
Now let's try a different approach. You feel a craving coming on. You don't worry about whether or not you'll be able to control it. All you do is observe the craving, secure in the knowledge that it is a temporary urge that you're not obligated to act on. Thus, you acknowledge that a craving is happening, and you're content to let it pass without a binge. Every success makes you better-equipped to deal with the next urge.
Things to Keep in Mind
Cravings are temporary and will pass on their own. They also come in cycles; they surge, then subside. You can control the intensity of these fluctuations by applying mindfulness to the craving. Instead of resisting the feeling, let it happen. Study it, and study your reaction to it. Be aware of your thoughts and your breathing. Identify the location where you're feeling the craving. Some feel it in their stomachs, others in their chest area. Once you've identified the craving's physical origin, you can feel how the craving subsides when you relax and focus on your breathing.
Make mindfulness a habit, and you can be confident that you're the master of your body and all that goes into it. Mindful awareness takes the fear out of food cravings and helps you determine whether you're eating for nourishment, pleasure, or an unmet emotional need. Armed with this information, you can decide for yourself whether or not to eat.
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