causing us to over-eat. By simply slow- ing down the pace of eating we can begin to enjoy our food and be better able to judge how much is enough. A little slower pace can help us recognize the sensations of physical hunger and to differentiate between it and other kinds of hunger. ME invites people to become scientists inter- ested in learning about their own function- ing and adaptability. In her book, Dr. Bays talks about how to differentiate between the symptoms of hunger and anxiety, which are very similar. Eating inappropriate foods and at inappropriate speed can increase anxiety and thus lead to a vicious cycle. ME is about checking in with the body and recognizing physical sensations, which help people to discern feelings of fullness and satisfaction.
Craving is an opportunity A craving for something feels like there is nothing we can do about it. In mindful eating a craving is nothing but an opportu- nity to explore an experience we are living. Craving is an opportunity to look closely at what is happening in thoughts, emotions and physical sensations in the body, re- maining curious about the experience and exercising kindness toward the self.
One example of working with craving
would be journaling. Journaling can help people sort through their thoughts, emo- tions and physical sensations and more ob- jectively weigh their choices and behaviors. A person may journal her thoughts about a craving by writing down simple things like: “I must have that!” “I am losing my mind.” I have no choice.”
Then the person might be invited to identify the emotions that go with those thoughts such as anger, sadness, shame and anxiety. After the emotions are explored, the person may then bring awareness to physical sensations in the body, such as
tightness in the neck and chest or a clawing feeling in the abdomen.
Lastly, the person could be invited to explore the behaviors that are most likely to follow: eating too much and too fast; mak- ing excuses to go the store; sneaking food.
Finding other healthy ways to work with those thoughts, emotions and physical sensations can help to sidestep a craving. Here are three examples:
1.Don’t ignore the craving. Stay with the physical sensations in the body. Surf the craving.
2.Instead of giving into the craving, do mindful movements such as a few gentle yoga stretches.
3.Instead of giving into the craving, take three minutes to breathe purposely and gently.
ME is about cultivating self-awareness
and paying attention to our interactions with our inner and outer worlds. This practice is all about non-judgment and the practice of unwavering kindness toward the self and others. As Jon Kabat-Zinn indicates: “…cultivating mindfulness is not unlike the process of eating. It would be absurd to propose that someone else eat for you.” Let’s live life and eat our food using mindfulness as the foundation so we can free ourselves from ineffective patterns of behaviors.
Dr. Marianela Medrano is the founder of Palabra Counseling & Training Center, LLC with offices in Stamford and New Haven. Dr. Medrano has been trained in ME-CL. She works
in conjunction with other therapists to provide holistic psychotherapy services to adults, couples and adolescents. For more information, please visit:
https://www.pal-
abracounseling.org. See ad on page 20.
Kathleen Riley, ND
Susan Yarett, ND
• Providing gentle, effective treatments for acute and chronic illnesses for infants through geriatrics.
• Nutritional and lifestyle counseling
• Botanical medicine
• Bowenwork and Frequency Specific Microcurrent treatments
Eclectic Naturopathic Medical Center, LLC
40 Christian Lane
Newington, CT 06111 860-665-1254
www.kathleenrileynd.com
www.NaturalNutmeg.com
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