meditation and binges

I signed up for "real age tips" from this site and thought I'd share this one with you. it is something I always mean to try - I mean for YEARS I  have thought I should try it - but I never do. I think it is as simple as this:  

mindfulness is the opposite of a binge.

now, I know some will post - I have trigger foods that I must not have "a little taste of" but keep in mind I am not talking about cravings in general or grazing, etc, I think this would be specifically for Binge Eating.  so, here it is:

www.realage.com/tips/craving-control-through-mindful-meditat ion

Something as little as this daily 7-minute ritual might help you get skinny.

In a study, dieters who spent about 7 minutes meditating each day experienced far fewer food cravings than their nonmeditating peers. And the meditators were far more likely to resist their cravings.

Mind over Matter
Here's how it all worked: Over a 7-week period, a group of study participants was taught "mindfulness meditation." With this method, they practiced recognizing, accepting, and experiencing their cravings rather than trying to ignore or suppress them. As a result of this meditative practice, people did a better job of holding those cravings off. Researchers think the mindfulness meditation worked better than relying on sheer willpower because the practice helped minimize the frustration and obsessive preoccupation with food triggered by trying, often unsuccessfully, to suppress food cravings. (Find out how yoga helps you avoid overeating.)

Choose Your Method
Mindfulness meditation may not work for everyone. The key is to know what works for you. Maybe losing yourself in a gripping novel helps you resist cravings. Or taking a brisk walk. Or cooking. Or washing dishes. Just keep your chosen tricks handy. And if distraction, avoidance, and willpower fail you, consider giving meditation a try. Here are a few more strategies that can help you resist emptying the cookie jar:

• Instead of none, have just one. A single taste may put a craving in its place. Find out why having a little treat may keep you from overindulging.
• Instead of tuning in, tune out. With commercials, that is. Discover why muting commercials can help you eat less.
• Instead of stress eating, try stress walking. And know what emotions trigger the munchies. Here are some of the mechanisms behind emotional eating.
• Instead of eating in front of the telly, eat alone. And savor every bit. Discover why paying attention to your food helps you eat less.

This is great.. do you know how you would go about learning mindfulness meditation? Read a book, go to a class, watch a video??

all of the above, if you like, I googled and there are youtube videos, etc. it is simple, but not easy, and boils down to "be aware of what is, without judgement"

altmedicine.about.com/cs/mindbody/a/Meditation.htm

What is Mindfulness Meditation?

Mindfulness is a type of meditation that essentially involves focusing on your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

Research suggests that mindfulness meditation may improve mood, decrease stress, and boost immune function.

How to Try Mindfulness Meditation

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.

2. Try to put aside all thoughts of the past and the future and stay in the present.

3. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.

6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

 

 

 

Kaiser offers classes in Mindfulness Meditation that are open to the public (for an additional fee). I imagine there are other health plans and organizations in the Bay Area that offer these type of classes, since meditation is very helpful for a variety of problems, including chronic illness and pain.

Thanks!  I'm going to have to look at the video though because my schedule is just so darn full!  I've wanted to learn more about that for a while now and the list of reasons to learn about it just keeps getting longer (and the schedule keeps getting fuller). :)

I think any kind of meditation is like exercise, lots of reasons to do it and basically no reason not to.

I liked the "tip" I posted since it specified 7 minutes could make a difference. that's what I like to hear!

There are also DVD's available that are sold through the Behavioral Health Departments and might also be found online.

Thanks for this info!   I say "I was a miserable FAILURE.....at bulimia!"  I would binge........and NOT purge!   I hate having "urges contrary to swallowing!" 

hijack - Jimbo, I love your tshirt sweetie, where'd ya get it???

Thanks for the post - I will read it properly later over a coffee but just one quick comment. I've always thought that meditation would be a good thing for me because so much of what I do is 'mindless' - especially my eating!! I mentioned it to my 'psychotherapist' (all part of the journey!) and she thought it would be a fantastic thing for me because apparently meditation actually works on the cerebral cortex and has VERY beneficial effects on the (can't think of what to put here - I am tending towards 'damaged' part of the brain but that sounds pretty uneducated!!) brain.

I would be very interested if anyone knows a bit more about it!! My shrink is going to put me on to someone that can teach me how to meditate properly - apparently you sort of have to 'learn' how to do it.