Cravings meditation helps you refocus on the present moment and your inner self, gently releasing negative emotions like stress or sadness that drive impulsive eating, such as devouring a packet of cakes in minutes.
When a craving thought arises, dedicate 3 to 10 minutes (start with 3) to focus on your breath—feel your belly expand on the inhale and contract on the exhale. Acknowledge intrusive thoughts without judgment. For example: "Hey, I'm thinking about snapping if Zoe throws another tantrum over a Dora dress. That's normal; I'm stressed right now." Then, gently return your attention to your breathing until the session ends.
It's challenging at first due to wandering thoughts, but with consistent practice, you'll feel calmer almost immediately, with cravings subsiding or vanishing entirely. The biggest hurdle? Remembering to meditate before giving in to the urge.
Download the RespiRelax app for iPhone. Follow the rising and falling bubble with your breath—it's a simple way to make it easier.
