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.
Other Helpful Hints:
1) Practice mindfully eating chocolate before you have a craving, prior to the holidays and when you are in a good mood. It's like learning how to swim. You don't want to practice swimming during big waves. Get the hang of it when things are calm.
2) Be mindful of how much chocolate you buy and give to others. Help other people eat mindfully by only purchasing small amounts of chocolate as gifts instead of baskets brimming with treats that could last all year. Hopefully, they will return the favor.
3) For yourself, considering buying one expensive piece of quality chocolate to eat mindfully. Pass up any other cheap, low quality versions.
5) Put chocolate and cookies away. Out of sight, out of mind (for the most part). The harder it is to get to the treats in the back of the closet or up on a high shelf, the better. You are likely to make the effort to get it when you really want it.
When you are less afraid of uncontrollably eating chocolate and candy, you'll be able to more fully enjoy the experience and eat just enough to join in the festivities without going overboard.
Eat, Drink & Be Mindful
Susan Albers, Psy.D., is a licensed psychologist who specializes in eating issues, weight loss, body image concerns, and mindfulness. Albers conducts mindful eating workshops nationally and internationally. Her work has been quoted in the Wall Street Journal, O, the Oprah Magazine, Self, Natural Health, Body and Soul and Health magazine. She wrote 50 Ways to Soothe Yourself Without Food, Eating Mindfully, Eat, Drink & Be Mindful: How to End Your Struggle with Mindless Eating and Start Savoring Food with Intention and Joy.