Here is a list of techniques that help me when the Eating Disorder voices in my mind become too loud, and anxiety drags me away from mindful eating:
- Bringing yourself to the present moment grounding yourself
Connect with your body to get out of the trap of your ED head.
Begin to feel your feet. Notice the places that your feet may feel cool or warm. Notice the places that your shoes may be pinching or feeling tight.
Now begin to find where you find your breath. Placing your hands over your heart and your belly will help. Taking your time allow yourself to feel held and supported here. Allow yourself to sink into this connection with your body and your breath.
If you find yourself thinking once again, simply bring yourself back to your breath. Be reminded that it is the nature of the human mind to think. You are not doing anything wrong. Simply connect again to your breath and the sensations in your feet.
- Bringing yourself to the present moment by acknowledging other humans
Remember all humans suffer. You are not alone. Suffering is part of life – this is not a problem. You are not the problem.
- Bringing yourself to the present moment using your 5 senses
What are you seeing right now? Be curious about your surroundings- what are the colors, the shapes, the textures of the objects in your sight?
What are you hearing right now? Close eyes or lower gaze and begin to notice any sounds that you are able to hear both as near and as far away as possible.
What do you smell right now? Take several deep breaths and see if there are any subtle aromas for you to become curious about.
What are you touching right now? Allow yourself to explore all of the possible surfaces around you.
What do you taste right now? Become curious about the tastes inside your mouth. Open and close your mouth so that your jaw will release and relax. Invite your tongue to drop away from the roof of your mouth. Notice any taste sensation available to you.
- Bringing yourself to the present moment breathing
See if you can breathe into the difficult feeling you’re having. Visualize the emotion and as you breathe imagine your breath flowing into and around it. Repeat at list 5 times, if needed counting the time for each inhalation, each exhalation.
- Bringing yourself to the present moment using affirmation sentence and your healing hand
Lay a hand on the part of your body where you feel the most intensely. Imagine this is a healing hand and repeat 3 times to yourself compassionate lovingkindness words.
“May I be well. May I be safe and protected. May I experience joy. May I be peaceful and at ease.”
Send some warmth to the area your hand is touching. Not to get rid of the feeling but to open up around it and hold it gently.
It can also work to do it in front of a mirror and repeating your words out loud. This will reinforce your believe in the message and eventually it will become even louder than the yelling Eating Disorder voices in your head.
“I will practice coming back to the present moment…not letting regrets and sorrow drag me back into the past or letting anxieties, fears, or cravings pull me out…”
― Thich Nhat Hanh,