Many people who struggle with weight loss report that a certain percentage of their eating, especially late-night eating, is pretty much mindless. Mindfulness meditation is a great antidote to eating mindlessly.
What is mindfulness meditation? It’s basically a very simple way to quiet your mind and bring you back into the present moment. The goal is to focus your mind on what you’re thinking and doing in this exact moment. Since so many of us spend so much time in our heads reviewing (often holding onto) something that happened in the past or thinking (often worrying) about something that is going to happen in the future, mindfulness meditation helps bring us back to the present moment.
Don’t worry! No special clothes or yoga moves are necessary to achieve a state of mindfulness. All that’s really required is a few moments of quiet and, preferably, a chair.
Just sit comfortably straight and close your eyes. Your breathing should be deep, rhythmic and relaxed. Focus on your breathing. When thoughts come up, notice them but don’t judge them. Just let them rise, notice them and let them float away. Return your attention to your breathing. You can set a timer, starting with as little as 30 seconds and working up to 10-minute meditations.
The more you practice, the easier it gets to bring yourself into a relaxed and meditative state. So next time a craving hits, take a moment to sit quietly, close your eyes and simply concentrate on your breathing. Chances are good that, when you open your eyes, the mindless craving will have subsided and you’ll be much better able to say no to unhealthy food choices in the moment.
Rebeca Espinoza writes about health, fitness and weight loss for Spatz Medical, makers of the Spatz3 Adjustable Gastric Balloon. You can find her on Google+ or at firstname.lastname@example.org.