If you've ever tried to make a start from scratch by craving, say, any chocolate (especially when it's right in front of you), you know what a difficult struggle it is. & Just take a bite and tell yourself. Cut the whole biscuit/cake/candy bar and then cut some.
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This is the problem of desire-they are strong, persistent and almost inevitable. Fortunately, there is an effective way: mindfulness meditation. In fact, a study published in the Journal of Appetite in 2017 confirms previous research that practicing mindfulness techniques can help reduce the intensity of craving and make you more resistant to temptation. To help you become a mindfulness professional, Livestrong talked to health expert and Stop, Breathe & Think co-founder Jamie Price, an application that provides short, personalized meditation based on your feelings and allows you to track progress.
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Here she explains the four-step mindfulness process known as rain (short for recognition, permission, investigation and non-recognition), and how it prevents you from wiping out the cookie.
Step 1: First, when desire strikes, pay attention to it. & "Try not to judge people," Price said. Instead, focus on how your body feels. Are you nervous? Are you tired? Neuroticism? All this? & When these feelings reappear, you will realize, she said. & You know, & 39; I have to be careful, because that's what I want. & 39;
Step 2: Let's learn how to face what's happening and keep our minds unchanged, Price said. & It's different to be with something. When you can soften this resistance, it will dissipate a little. It may even pass. & quot;
Step 3: Investigate. Ask yourself: How do I experience all this in my body? What is the plot of the story I told myself? & "Do it in a kind and friendly tone," Price said. & "The key is not to get lost in meditation," she said. Finally, consider this question: What do I really need now?
Step 4: No, we have ideas and feelings, but we are not our thoughts and feelings, Price said. & Learn to watch them come and go instead of sneaking into the stream. That sounds good, doesn't it? Of course, some practice is needed to achieve the goal of not diving.
In order to help you, Price suggests trying the rainy day technique when you don't want it. (Stop, take a deep breath, think about it, and even provide a rain-specific meditation to guide you.) You will strengthen your mindfulness skills and be better able to surf when a strong desire strikes.
Hold it, chocolate cake!