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This guided meditation invites you to explore your cravings so you can free yourself from unhealthy habits.
It’s completely natural to want to change those habits that don’t benefit you. But how does it change things when you approach your cravings with curiosity rather than just relying on willpower to resist them?
We tend to believe that our behaviors stem from conscious choices, which often leads us to criticize ourselves when we’re grappling with unhelpful habits. However, studies in the field of habits and cravings reveal that many of our decisions stem from subconscious neuro-chemical patterns that reinforce themselves over time.
In this meditation, author and researcher Judson Brewer presents a mindful strategy to restore true awareness and conscious choice when cravings arise.
This guided meditation was recorded live at the Center for Mindfulness at the University of Massachusetts Medical School.
- First, get comfortable. Begin by finding a relaxed position that feels right for you at this moment.
- Next, pay attention to your body sensations. Take note of how your body feels now. Are there areas with tension? Focus on your feet, knees, hips, hands, and shoulders, even noting your breath. Curiously explore what is happening in your body at this moment.
- Identify the cravings in your mind. For the next few minutes, let’s play with the concept of cravings. After settling in your body, think of something that triggers a strong desire, whether it’s a specific food or something else you enjoy. Also bring to mind those urges that seem pressing, like the need to achieve “Inbox Zero,” where you constantly strive to keep your email manageable. Consider how it feels when you open your computer to find numerous new emails. Whether the craving is pleasant or unpleasant, notice how that sensation manifests in your body—this desire to hold onto something enjoyable or to eliminate something discomforting.
- Observe how the craving manifests physically. As you locate the sensation in your body, increase your curiosity. How does it feel? Identify the most prominent physical sensations. Observe how this feeling evolves as you focus on it curiously. Can you tell whether it’s more pronounced on the right or left side of your body? Is it more front or back? How does the sensation change as you explore it? Does it shift or fade after concentrating on it?
- Simply rest in awareness of your body. Experience what it’s like to recognize these sensations. Understand that you aren’t bound by your cravings; you can explore them with curiosity, moment by moment.
- Finally, investigate any new urges or cravings. Spend the next few minutes remaining aware of your body, attentive to any new urges. These could be fantasies or self-critical thoughts about past actions. Approach each sensation with gentle, curious awareness.
This guided meditation is complementary to a feature article titled “Constant Craving” published in the April 2018 edition of Mindful magazine.
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