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Ask yourself with a gentle and open curiosity,"I"m wondering why I think I need chocolate to feel better?" What happened today that would make that thought enter into my mind?" Now imagine placing the next thought that follows that one onto the next float. Observe what kind of thoughts continue to parade through your mind. Are they guilty? Irrational? Angry? Observing individual thoughts slow down your automatic thought processes. It also helps you to observe yourself from a distance so that you get less caught up in the content of your thoughts.
I DO want to use this to get myself off of binge autopilot!
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Thanks for sharing Charleangles. Those were great suggestions. Sometimes just taking a time out to do some deep breathing can be meditation. If that is all the time we have. I have done this when driving at night durning rush hour traffic. I hate night glare and would have to pull over to relax my shoulders and regroup to keep driving.
MOM4477: Hope you feel better soon.
Edited by: PICTURELADY3 at: 12/30/2010 (15:11)
Thank you so much for sharing this information! It is a great help!
Why did I not read this post 3 hrs ago. I have been feeling sick for the past few days. Intestinal problems ect. Anyway I have not had much of an appetite and not eating much. So after 3 days today I am hungry. I had 2 bowls of ice cream and some whoppers. I said to myself I am hungry I have not been eating I can have ice cream but if I could have focused maybe i would not have had the 2nd bowl.
I am going to try to focus and try this the next time.Thanks for the advice.
I am an intelligent person.
I will control my emotions and not let my emotions control me.
We need each other.
Becky in Donna, Tx
Great info. I've used the 1st 2 examples with success. I like the cd idea too. This is a bit off topic, but kinda related, so I thought I'd add it in case it helps someone else. Sometimes I'm in a situation where I can't stop to meditate for a while, but I'm wanting to start popping snacks in my mouth or pick up a big meal--for example, I'm taking care of my twin three year olds & it will be 6 hours or so until my hubby comes home & the kids go to bed & I get a chance to be alone with my thoughts & really meditate or journal or both if I'm having a hard day.
Anyway, sometimes, I do abbreviations of these on the go, while handling my kids--although sometimes, just sitting down with a big pile of play-doh can be quite therapeutic, haha. Anyway, if I'm upset & my kids are fighting & my nerves are getting all rattled, I have learned to turn on my favorite music & begin to clean, or stretch, or dance, or do puzzles, etc. with my kids--focusing on the music & an activity can really help keep you out of the pantry...also, sometimes(like when I am in the car & the kids are fighting in the back seat while we drive down the interstate)--taking deep breaths & paying attention to the breaths & the weather & the other cars can gain you a little peace to get you thru the rest of the afternoon without going thru a drive thru for a treat to calm your rattled nerves--or I start telling my self what "break" I'm gonna give myself when I get home. For example: telling myself I'm just gonna re-heat leftovers that night & serve it with fruit instead of preparing a whole new meal, so I can get a little break & sit on the couch with a magazine I like while the kids play at home for 30 minutes...anyway, just some thoughts for Moms.
These sound like some interesting techniques for meditation. I also like listening to CD's with the sound of thunderstorms or sounds of water. If you don't like any of these check out your local libuary and see what they might have.
Meditation Styles taken from 50 ways to self-soothe without food by Susan Albers,PYS,D.
Quote: Meditation Styles
There are many different meditation styles)or techniques). When you can't stop obsessing about food or need relief, try one of the following techniques. See which one fits your personality and is most helpful for you.
One way to meditate is to concentrate all of your attention on a single point. This point can be an image or an object. Begin by sitting quietly and focusing all of your attention on this object. Really look at it. Describe it to yourself. It is often helpful to focus on a detail, such as part of an image or the tip of a candle flame. The closer you look at it, the more likely it is that you see something you didn't notice at first.
Brooke, for example, is frequent emotional eater. She counters her emotional eating by focusing on a photograph of paris in her living room, rather than staying in the kitchen. When she starts to feel the need to stress eat, she firmly plants herself within inches of this picture and focuses all of her attention on the top of the Eiffel Tower. This is a little like zooming in with a camera. She narrows her consciousness to include only this image rather than the images of food that had been swirling around in her mind. If thoughts of food are generated, she gently acknowledges the thought to herself, and then says good-bye to it.Then she redirects her focus to the meditation point. She continues doing this for however long it takes to calm herself.
In mantra meditation, you focus on a sound or sounds. Mantras are intended to channel your thoughts away from any negative self-talk going on in your mind. The statements that keep you stuck, such as "I can't stand feeling this way!" are negative self-talk. A mantra can be the sound, a word, a phrase, or even a sentence. But how does focusing on a mantra help the emotional eater?
It helps by actively controlling the focus of your attention to be on calming words. This focus is a complete contrast to following the random thoughts that pop into your head, which often encourage you to eat; thoughts like " I must have a candy bar right now!"
To begin, close your eyes and repeat a sound or phrase. Say it out loud. In the Hindi Language,"OM" is described as the vibration of all living things. Notice how your body and lips vibrate as you make the sound. If you don't like this or it doesn't work for you try more familiar sounds or words. You can use words or phrases like "peace," "I'm okay," "Allow it to be," "Love," and "I'm open to what is."
When you repeat the mantra several times in a row, you will find that your mind focuses and you can concentrate on creating the sound. If you are thinking about your bank balance or any other worries, it is hard to continue repeating or chanting the mantra. But it is worth the effort. Essentially, mantras help to quiet the inner dialogue that is likely adding to your stress. When the dialogue has been quieted, you can think more rationally about food, and then explore the best way to comfort and soothe yourself.
This type of meditation involves observing and paying attention to your thoughts and emotions. You turn your attention toward, not away from, your thoughts, as you do with concentration meditation. From closely examining how you think and why you're thinking about food, you get a better understanding of the emotions you're trying to soothe. If you discover what's really bothering you, you can determine a more effective way to calm yourself.
Give yourself on minute to do this exercise. If you need more, that's okay. But begin by committing to just one minute. Stop what you are doing, Sit Quietly. Direct all of your attention to your thoughts. Then just observe your thoughts swimming around in your mind. Breathe deeply. Close your eyes if it helps you to focus.
Now think of a time when you recently overate. Or you can try this when you are experiencing an emotional food craving. You will be just observing, in a non judgmental way, the thoughts and feelings you have about this desire.
To help with this meditation, you can imagine that you are a bystander at a parade watching from a distance. Each thought you have is on it's own parade float. Perhaps you have thoughts like "I need chocolate! Why shouldn't I eat it? I'm such a failure at eating healthy anyway." Imagine that these thoughts are written on one float. Watch it float as it approaches you, passe by, and disappears in the distance. Allow your thoughts and feelings be whatever they are. Too often, we try to stop or change our thoughts by telling ourselves,"Stop thinking that!"
Instead, ask yourself with a gentle and open curiosity,"I"m wondering why I think I need chocolate to feel better?" What happened today that would make that thought enter into my mind?" Now imagine placing the next thought that follows that one onto the next float. Observe what kind of thoughts continue to parade through your mind. Are they guilty? Irrational? Angry? Observing individual thoughts slow down your automatic thought processes. It also helps you to observe yourself from a distance so that you get less caught up in the content of your thoughts.