60 second tune in tool

Details
Requirements: 
Being aware

Before you eat, pause for 60 seconds.

There are 3 parts to this exercise:

  1. A relaxation breathing exercise
  2. A visualization exercise
  3. A "tune into awareness" exercise
Instructions

Step 1

Prepare your meal
Prepare your meal, serve it on a plate and then find a nice place to eat it where you can sit down and relax.

Step 2

Sit down and close your eyes.

Step 3

Slowly inhale through the nose, directing the air to your lower abdomen. Hold the full breath for a few seconds.

Step 4

Slowly exhale through your mouth

Step 5

Repeat steps 3 and 4 for a second breath.

Step 6

Do a 10 second visualization

Take a moment to imagine yourself calmly, confidently eating your meal with total awareness and relaxation.

See yourself easily recognizing sensations of hunger and satiety. You stop eating when you are comfortably full and afterwards you remain calm and relaxed.

Step 7

Do a 10 second tune in

Become aware of your hunger
Ask yourself how hungry you are feeling, do you feel any sensations of hunger anywhere in your body?

Pay attention to your mouth area, do you have a dry throat? Now move down to your stomach, do you have any rumbling sensations?

Become aware of your senses
Go through all your senses one by one starting with the appearance of the food, including the color and how appealing it looks, then moving on to aroma the food gives. Assess how the smell makes you feel. Look at the texture, does it make the food look appetizing? Can you imagine the texture on your tongue and the flavour on your taste buds?

Become aware of how you are feeling
Become aware of how you are feeling; ask yourself if you feel tense, anxious, calm or tired?

Step 8

Enjoy your food
When the minute is up enjoy your food making sure that you are eating it slowly and enjoying each mouthful.

Tips & Advice

When you begin to eat it can be helpful to continue to focus hard on how your food tastes because thinking about the flavours, smells, textures and sensations of your food allows you to remain mindful, calm and in the moment. In that heightened state of awareness you're far less likely to begin mindlessly eating, or slip into a "binge-trance." 

Emotionally, if you become overwhelmed or feel your anxiety levels increasing, pause for a second, close your eyes, repeat the breathing exercise and then start eating again. 

 

The information provided in this website is for information purposes only. The information on this website is NOT a substitute for proper diagnosis, treatment or the provision of advice by an appropriate health professional. Please refer to the full disclaimer and copyright. If you do think you might suffer from an eating disorder, it is important that you talk to your General Practitioner, as there are many physical complications that can arise from being at an unhealthily low weight or from losing weight very quickly, or from purging. We advise you to seek professional help with working on an eating disorder.

 

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