I lost 80 pounds four years ago and have kept it off ever since.
Like you, I tried every “diet” in the book. Sure, I could lose 20-30 pounds quickly, but it never stayed off.
The game changed once I learned about mindfulness and how the power was in its simplicity. And I’m going to share with you a very quick mindfulness exercise you can do anytime, anywhere, and no one needs to know you’re doing anything.
Sure, part of me KNEW how to lose weight... eat less, move more; however, another part of me would keep me in the old eating habits and patterns I had built over the years.
Some of you may not continue reading after this next part, but that’s okay, it’s not for everyone.
That being said, I learned mindfulness from a hypnotherapist and it changed my life so drastically that now I’ve become a certified hypnotist and personal development coach.
He was able to help me break free from those old habits, behaviors, patterns and limiting beliefs that were causing me to keep the weight on. I was no longer bound by the beliefs that “I’m just big boned” or “my whole family is big” or “I carry it well”. I was no longer a victim of habitual eating due to boredom or sadness.
He guided me through a formal hypnotic process which was great; however, it’s the technique below he shared with me that changed the game forever.
It’s called the Raisin Meditation, but you don’t have to use a raisin and it’s really not meditation IMO. You could use any small piece of fruit, candy, whatever.
Here’s what you do:
1) HOLD - take a raise (or other piece of fruit/candy) and hold it in the palm of your hand or between your thumb and fingers. While focusing on it, imagine it’s something you’ve never seen before. As though it’s the most fascinating discovery. Feel the weight. Is there a shadow?
2) SEE - take time to really observe the raisin. As though you have never seen one before, inspect it with great care and attention. Examine the colors and the grooves. Does it shine? Is it darker in some areas than others?
3) TOUCH - Feel the texture of it between your fingers. Is it spongy or more solid? Is it dry? Does it feel differently in your other hand?
4) SMELL - Hold it beneath your nose and notice any scents that may be there with each inhale. If there is no scent, notice this as well.
5) PLACE - slowing and intentionally place the raisin in your mouth and notice how your hand and arm know exactly how to move to place it there. Notice how your tongue moves. Without chewing, simply explore what sensations you’re having as it sits on your tongue. Move it around your mouth for a few moments and notice what you notice.
6) CHEW - Consciously, slowly, and deliberately bite once into the raisin. Notice any tastes that are released and feel the texture change as your teeth bite into it. Then continue chewing slowly, but do not swallow yet. Just notice what is happening in your mouth. Does the flavor change? Are you salivating more?
7) SWALLOW - See if you can be aware of your first instinct to swallow before you actually swallow. Notice what your tongue does to prepare for swallowing. See if you can follow the sensations of the raisin moving into and down your throat.
8) AFFIRM - Simply say out loud or to yourself “I ate a raisin!”
When I do this exercise with a client for the first time, they never have that “AHA” moment or some new enlightened perspective. Invariably, however, if they do it once a day for a week until they see me next, they come back amazed and astonished with how much more mindful they are in general, but specifically when they eat. They report back this new mindfulness allowing them to enjoy their food more, make healthier food choices, and have the ability to stop eating when they know they’re full.
Try this technique once a day for a week and notice how easy it is to go from eating on autopilot to eating with intention.
Keep the change!
