Starts At 3:10) Mindful Eating Guided Meditation – Binge Eating Disorders

Starts At 3:10) Mindful Eating Guided Meditation – Binge Eating Disorders


Hi, my name is Angela and I will be
guiding you through a mindful eating exercise today. This is an experience
where you will hopefully gain insight and awareness around really slowing down
at each meal and if you struggle with an eating disorder or if you struggle with
emotional eating or if you notice that you’ve been struggling with your weight
and you’ve been on diets and it’s been really difficult just to actually get a
handle on your nutrition this is an experience that will guide you in that
direction of being aware and trying to get a sense of balance and moderation in
those areas so you have your meal in front of you go ahead and just leave it
on the table or the area right by you and don’t pick it up just yet just allow
it to be there for a moment and really let yourself just slow down and take in
all of your sensations so this process is going to be very much about being in
delayed gratification as opposed to instant gratification and many times
when we are eating we are in a social setting or if we’re alone oftentimes
we’re multitasking with a phone or doing work or watching TV at the same time and
so this is going to be a practice of being in a place of delayed
gratification and to be very conscious of every single move in every single
sensation as you’re in the experience of eating as well as giving different
messages to what this experience is like so oftentimes
well we’ll have the message of it having to be for pleasure or that it has to
taste good or that it has to be a certain way and this is also going to be
an exercise of letting go so that we take in messages of acceptance and also
around the nutrition of what it’s doing in the purpose for our body and to give
us energy and strength and brainpower and so it’s going to be a shift in our
mentality so as your meal is sitting there ready for you to consume it using
your sensation of sight and just looking at it and allowing yourself to just slow
down in this process and instead of what we quickly do which is just grabbing the
meal or grabbing your utensils and cutting into it and going fast and not
even allowing yourself to taste the food just going to look at it so if it’s
wrapped in a in a wrapper you can pick it up and turn it over and around and
really looking at it from all angles and if it is not wrapped up you can pick it
up with one of your utensils and cut a piece of it and really just examine it
with your eyes allowing yourself to just slow down and really take in what you’re
about to consume into your body with what it is with your eyes so just
noticing the colors noticing the light as it hits against it maybe it’s shiny
maybe it has a certain texture maybe it’s dull noticing what it is as if
you’re looking at it very very first time even if you’ve eaten this meal
hundreds of times in your life also as you’re doing this put that food closer
to you and see if you can smell what it is with all the different
scents and just noticing what sense there are and if you notice anything
different you may want to close your eyes and just take in this food that
you’re about to consume so if it’s in the wrapper you can go ahead and open it
and if it’s not just go ahead and allow yourself to just take in the sounds and
the smells and everything that has to do with this food that you’re about to
consume so as you’re slowing down not yet
putting it into your mouth you’re going to just notice that feeling of wanting
to move fast and just consume it and that is that delayed gratification and
so just as you’re slowing down you’re taking in the senses and now allowing
yourself to put that bite next to your mouth and not yet not yet biting it yet
so it’s just against your lips it’s noticing what it’s like to have
that delayed gratification where you’re paying attention you’re doing it on
purpose so it’s very conscious and in this very present moment and
non-judgmentally just slowing down as you have the bite just against your lips
that piece of food against your lips see what it’s like to have the sensation of
smell or taste heightened if you notice your mouth is watering a little bit if
you notice any frustration any any feelings or thoughts that you may have
and then pulling your attention back to this very present moment and this food
that you’re about to consume and then you can go ahead and put that just the
piece of food into your mouth and before you chew it just let yourself see what
it’s like to have that delayed gratification where
just sitting maybe resting against your tongue maybe it hits the roof of your
mouth maybe you’re wanting to bite down but you’re dissing again that delayed
gratification and taking in that this food is for energy this food allows you
to have brain power throughout the day it allows you to have strength notice
what your mouth does what your body does as you’re still laying that
gratification allow yourself to be in that space for a little bit of taking in
this experience of nurturance of eating in a different way being very mindful
and then you can go ahead and take those bites and with every bite you slowly
bite down as you notice that this is a natural form of digestion that we never
really pay attention to and focusing on each bite and see what that feels like
see how the form the sensations that are happening how everything changes and
that in this moment you’re able to really just be mindful of breaking down
the food and really tasting the food that you’re just taking it in and maybe
you notice savory sweet bitter salty any any taste any sensation that you notice
and as you’re doing that notice what thoughts you have whether they’re
enjoyable thoughts whether it’s different than expected whether you are
noticing that desire to just have an impulse to just continue to chew and
then swallow letting yourself slow down you’re slowly chewing you’re noticing
the taste and that this is not about enjoyment that this is really about
letting go and shifting your perception acceptance so go ahead and swallow let
yourself ingest that piece of food and closing your eyes seeing what it’s like
to be so mindful for this moment maybe it’s the first time that you’ve done
this or maybe not but in this moment really being mindful of having digested
that bite that piece of food and taking in the sense and taking in the sounds of
the crunching and taking in the experience of digesting it into your
body as your body does what it does naturally taking care of itself and
using the energy that you mindfully just put into your body and noticing the
thoughts you have and taking in the affirmation I’m nurturing my body I’m
being mindful and taking care of my body I’m letting go of any judgment I’m
letting go of any control I’m just in a place of acceptance so as you continue
to take each bite of this meal allowing yourself to be mindful of every
sensation slowing down noticing the desire for the instant gratification really being in a place of settling into
the distress of the delayed gratification but being held with
acceptance. So I hope you enjoy your meal today
we will try this again another time.

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