Tip 1: Eliminating Shame & Resistance
Tip 1 Assignment
Shame – Go back and ask yourself when you first started noticing that you were reaching for food to help you when your emotions? What was going on in your life? Can you see any connections with how the food provided you with safety, connection or soothing? Ask yourself if you can forgive yourself for every time that you needed help and sought it in food?
Restriction – Cultivate some awareness around your patterns of restriction. How do you restrict and when. When you restrict, what is the result? Aren’t the foods you restrict most the mores that you end up turning to most? Jot down some notes in your journal and really start to think about this.
Tip 2: Make Peace with Food and Start Participating in your Eating Experiences
Tip 2 Assignment
Here is the practice that you can do to start slowing down and start participating in eating experiences: for as many meals as you can, stop multitasking while you eat and just tune in to the experience you are having. This week I’d like you to take at least three meals where you commit to doing at least a couple of the following:
(1) making sure you are sitting while you are eating,
(2) taking three nice deep breaths before eating,
(3) taking a little extra time with your food,
(4) calming your mind,
(5) blessing your food and the people who grew it or prepared it,
(6) noticing your food. Pretend to be a food critic and try to pick up on the flavors and the nuances,
(7) putting your fork down in between bites and chewing slowly,
(8) basically, doing anything to draw your attention to the fact that you are eating.
Build on this practice weekly. Aim for three times this week then four, then five until the majority of your meals are taken in this relaxed way.
Tip 3: Slowing Down and Connecting In
Tip 3 Assignment
I invite you to take a few minutes, make yourself a cup of tea and ask: what would be the best way to start integrating these practices into my life on a very small scale?
An example could be something like the following:
Morning Practice – 7 minutes (which includes 2 minutes of meditation and 5 minutes of other practices).
Meaningful Break – 5 minutes (which include 1 minute of breath work)
Check-ins with Future Self – 2 minutes each 2 x per day
Connection with body – 0 minutes – done during meal times and workout or movement times and as you lay down at night before falling asleep.
Don’t forget your action triggers and your CEO time!!
Tip 4: The Two Minute Pause
Tip 4 Assignment
Today’s assignment is a simple five step exercise for you to do to whenever you feel like you are having an emotional eating experience. The practice is centered around that concept of wiggling in to that space between when you first feel the discomfort of your emotion and when you react by eating.
1- Stop what you are doing and set 2 minutes on your phone
2- Shift out of reactionary mode. Get out of your lizard brain and connect to your Higher Self.
3- Become an observer. Step outside and understand what is happening.
4- Start a conversation. What am I feeling, what am I thinking? What am I needing?
5- Make a decision. What will I do?
Tip 5: Self-Acceptance
Tip 5 Assignment
Apply these four elements of the Nuuaria method to a thought that you want to change with respect to your body and start to change the way you view yourself.
Step (1) Become aware of your thought.
Step (2) If you can’t stop your thought long enough to work with it, try to engage your five senses and get out of your thoughts and into the moment.
Step (3) Use stepping stone thoughts to create the new thought that you want to embrace.
Step (4) Anchor in that new thought through repetition.
If you have questions about this tip or any of our others, or how you can apply them to your particular circumstances. Let’s have a call and make a plan.
I also want to remind you that we have set aside a full day on April 11th to spend with you with at our Emotional and Stress Eating Retreat. We also have our Freedom program which dives deep into the topic in intense one-on-one support and a specially created 24 week curriculum. Whatever your challenges are, we can work through them together.
Finally, remember that we are here for you. Reach out and let us know what you need. My email is Lori@Nuuaria.com.