If you've tried to pass the white knuckles of any chocolate cravings (especially when you say chocolate is in front of you), you know how hard it is. "Just take a bite," you tell yourself. Cut into the whole cookie/cake/candy stick you sorted out - then some.
Yes, you can eat cakes and not all the cakes! (Source: shironosov / iStock / GettyImages) This is the craving - they are strong, long lasting and almost inevitable. Fortunately, there is a practically effective solution: mindfulness meditation. In fact, a 2017 study published in the Appetite journal confirms that previous research has shown that practicing mindfulness techniques can help reduce cravings and make you more resistant to temptation.
To help you become a mindfulness expert, LIVESTRONG talks to health expert, Stop, Breakhe & Think co-founder Jamie Price, personalize meditation based on your feelings, and let you track progress.
Here, she explains the four-step mindfulness process called RAIN (identification, permission, investigation, and non-identification acronym) and how it prevents you from erasing the biscuit.
Step 1: Know
First, when a desire to hit, just pay attention to it. "Try not to make a judgment," Price said. Instead, pay attention to your physical feelings. Are you nervous? tired? Wind and crane? all of the above? "That way, when these feelings reappear, you will realize," she said. "You know, 'I have to pay attention, because this is the reason that triggers my desire.'
Step 2: Allow
"Just learn how to sit down and happen and let you The idea became a reality," Price said. "Doing something does not agree. When you can soften this resistance, it can dissipate a little. It may even be a little bit off. "
Step 3: Survey
This is a moment of deep digging. Ask yourself: How did I experience it in my body? What is the storyline I am doing?Telling yourself about this? “Do this in an elegant and friendly tone,” Price said. “The key is not to get into trouble and reflect,” she said. Finally, consider this question: What do I really need? just now?
Step 4: Don't recognize
"We have thoughts and feelings" but we are not our thoughts and feelings," Price said. "Learn to observe them coming and going, and Not sneak into the creek. "Sounds good, right? Of course, to do this may require some practice not to dive into the stream.
To help, Price recommends trying RAIN when you are not craving (Stop, breathe and think and even provide RAIN-specific meditation to guide you.) You will enhance your mindfulness skills and be better able to “impulse impulses” when a hardcore desires to strike.
Take that, Chocolate cake!
