A psychologist explains how you can learn to eat chocolate and other foods you crave in a new mindful way.
Imagine this—a holiday season that doesn’t end in weight gain. Sound impossible? If so, think again. If you are concerned about steering clear of holiday treats like truffles tucked in gift baskets, peppermint patties and chocolate dipped shortbread, don't worry. Try practicing a mindful chocolate meditation to gear up for holiday office parties, family festivities and cookie exchanges.
For many people, it is okay to eat chocolate rather than completely avoid it. Not only would eliminating chocolate be no fun, but it also isn't realistic. Diet books want you to believe that you can eradicate chocolate and other treats from your life. Instead, learn how to eat chocolate and other foods you crave in a mindful way.
Why does slowing down and eating candy mindfully help? You are often thinking about the next piece of candy before you even finish the one you are enjoying. This is when you reach for more. Maybe the next piece will make me happy, you say to yourself. Remember that you can eat an entire candy bar and not really taste one bite. Eating chocolate mindfully is intended to help you to really get joy from it and to eat just enough to feel satisfied. This is such a challenge.
Steps to Mindfully Eating Chocolate: Use one chocolate kiss or a mini candy bar.
1. Notice the weight of a piece of chocolate in your hand. Look at it closely.
2. Observe the shape and color. Use at least three words to describe it to yourself.
3. As you unwrap it, listen closely to the crinkle of the foil or paper.
4. Bring the chocolate up to your nose, and inhale deeply. Notice what
thoughts come in your mind as you do this. The smell of chocolate can bring up some powerful feelings and memories. Deeply Inhale.
5. Do any critical thoughts come up like, "I shouldn't eat this"? If so, let the thoughts come and go as if you are letting go of a balloon.
6. Place the chocolate in your mouth. Notice the flavor, richness, and
texture. Pay attention to how the sensations change as it melts and molds to your mouth.
7. Follow the sensations as the chocolate slips down your throat into your stomach.
This is how you can eat chocolate mindfully. Again, it takes practice. Notice how different this is from popping pieces of chocolate mindlessly into your mouth.
