PART 6: Break through emotional Eating

Mindfulness means you are fully aware of all aspects of what you are sensing in the current moment. Practice mindfulness while you listen to music, walk, run, garden, or eat.

•  Focus on current thoughts without judging them.

•  Put past thoughts and what the future has in store out of your mind.

Mindfulness can activate areas in the brain that give you feelings of calmness and help reduce stress.

Mindfulness Exercise

•  Set aside five (or more) minutes. Find a place with no distractions.  Get comfortable.

•  Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

•  As thoughts pop up in your mind, let them go without judging them. Return your focus to what you see, hear, and feel.

Mindful Eating

•  Have a space for eating that is separate from where you do other tasks.

•  Calm yourself first. Use other relaxation techniques to help you focus on the present.

•  When you are eating, just eat. Avoid multi-tasking. Distractions like watching TV or looking at your phone take away from being mindful.

•  Savor your food and the act of eating it. Embrace all of the senses—touch, smell, sight, taste, and sound.

•  Avoid judging yourself while you eat. Once you have chosen what to eat, enjoy it fully.

Practice Mindfulness with an Orange

Peeling an orange or other fragrant fruit can help you practice focusing on the moment. Press your nail into the thick skin to break through. Breathe in the citrus scent as you slowly take pieces off the fruit. Bite into a slice of the orange. Notice the taste on your tongue and the feel of the juices.