This meditation is intended to help manage food cravings.
Cravings can be thought of as the body making a demand for something,
In this case for food or eating.
By attending to the demand,
To the craving in a gentle,
Curious way,
The feeling gradually recedes like waves on the shore.
The intent is not to take harsh action by either depriving the body of what it's asking for,
Or oppositely by indulging the demand when the wave feels like a tsunami,
But instead to ride the wave of craving with curiosity and patience,
Which in turn eases the intensity of it,
Perhaps then opening up to eating mindfully.
And so beginning by allowing the body to sink into the seat,
Finding a comfortable position,
And either closing the eyes,
Or if it's more comfortable,
Leaving them open and allowing the gaze to trail downward and soften.
And bringing attention to the craving,
Specifically locating where in the body you notice the feeling of craving,
Where the feeling is most vivid,
Perhaps at the throat,
The chest,
The belly,
Locating the spot or area where craving is experienced,
And noticing sensations of craving at this spot or area.
Attending to what craving feels like here.
Perhaps it feels cool,
Or warm,
Or tight,
Or pressured.
And so taking a moment to rest awareness at this area on the sensations we call craving.
And simply noticing,
Curiously watching the sensations.
Inevitably the mind will do what it naturally does.
Think.
Each time it does,
Without adding to the story,
With more thoughts and judgments,
Simply returning attention to the place where you notice sensations of craving.
Curiously attending to craving sensations.
Noticing if sensations change in any way as you attend to them.
Noticing if they move,
Move elsewhere,
Move differently,
Change in size,
Intensity.
Now shifting the focus of attention from sensations of craving,
And locating breath sensations.
Perhaps locating breath at the tip of the nose or edge of the lips.
Noticing that breath sensations on the inhale are cool,
And on the exhale breath sensations are warmer.
Following breath,
Following sensations of breath all the way in to the top of the breath,
Where lungs are completely full.
And then following the out-breath slightly more slowly,
Perhaps by pursing the lips or slightly tightening the throat,
And breathing slowly all the way out to the bottom until the lungs are empty.
And now allowing breathing to flow rhythmically,
Naturally on its own.
And taking a moment now before ending the practice,
To savor this short rest and mindful awareness you've given yourself.
And now gradually releasing attention from the practice,
And opening the eyes if they were closed.
This practice can be used anytime when experiencing a craving.
Feel free to follow this practice with the guided mindful eating practice as a way to allow yourself to eat the food you desire mindfully.
Over time,
This will become internalized and can be done on your own.
