Kindness Meditation For Managing Cravings

Cravings are a normal part of life, but if we are trying to change habits they can be a frustrating part of life. In this short meditation, you'll bring mindfulness to cravings by visualizing the consequences of partaking in and refraining from them. You'll also be cued to remember self-kindness and your humanity throughout. This practice may enable you to bring awareness to your cravings so you can make a choice instead of being pushed around and treat yourself with kindness.

Transcript

Hi, This is Claire E. Parsons, Lawyer, Meditation teacher, Blogger, And author. This meditation is about dealing with cravings. Meditation may be the last thing most of us think about when we have a craving, But it's actually a great thing to do. Cravings are a normal and human part of life. For those of us looking to change or examine our habits, They can be hard to manage. This can lead to feeling guilty, Ashamed, Or out of control. With this meditation, Though, You'll bring mindfulness to the craving and its consequences and offer compassion to yourself. This may help you make a choice instead of being pushed around by cravings. So let's get started. Get yourself into a comfortable position. You can do this either sitting or lying down. You just want a position that helps you feel somewhat alert but also relaxed. Stretch out your torso to make a nice, Clear airway, But don't strain to be overly tight. Root into your seat or melt into the mattress. Just let your body settle for a moment. Take a quick scan of your body, Starting with the top of your head and flowing down through your neck and shoulders, Chest, Abdomen, Arms, And hands, Hips, Legs, And feet. Just notice what is there for you right now. If you sense any tension, See if you can let it go. If you are listening to this, The odds are that you are trying to make a choice. You have had a craving arise and you are trying to decide how to respond to it. Real life may make it seem that following the craving is your only option, But you actually have a choice. If you are having a craving right now, Let's be careful about getting into fantasies about it. Instead, See if you can identify what about the craving is enticing you. Is it a flavor or sensation? Is it some emotion or experience that you are looking for? Is it some idea that you may be giving yourself something you need to try to feel better? Just take a moment to identify what that is. As you do this, Avoid being harsh with yourself. Craving is a part of being human. Even if you want to avoid the craving, You wouldn't have started doing it in the first place if there wasn't anything good about it. So being kind to yourself and recognizing your humanity, Just acknowledge what is appealing to you right now. Now that we know what is appealing to you about the thing you are craving, Can you envision in your mind's eye what the logical consequences of following the craving might be? Again, Let's avoid fantasies about experiencing the craving. Instead, Skip to the consequences and what might happen next. Ask yourself these questions. If you partake in the thing you're craving, Are you likely to want another one? Is it possible that you enjoy the craving and it has no effect? Are you likely to enjoy the thing you are craving and move on? Will the thing you crave make you feel better or will it make you feel worse? Be honest with your answers and don't judge yourself for whatever they are. Now that you've considered the option of pursuing the craving, Consider the option of avoiding it and envision what that might be like. Since we just explored the reasons your craving can be appealing, What is the reason or the reasons that you want to refrain from it? Are you trying to reduce or cut back? Do you have health concerns related to the craving? Are you worried that the item you are craving could make you feel bad physically? Are you concerned about your ability to control the craving? Again, Whatever the reason or reasons, Consider it and do so without judging yourself. Now that we've considered these reasons, Can you envision what the rest of your day might look like if you avoid what you're craving? Will you have more energy? Will you do some other enjoyable activity? Will you sleep better? Will you feel deprived? Will you feel proud of yourself? Will you forget about the craving after a few minutes and move on to something else? Again, It is important to be honest with yourself about this and to not judge what arises. You're a human being, Cravings happen, And these are not easy things to manage. So now you've considered your options, I can't tell you which one is the right for you right now. Only you can do that. But before we close, Bring yourself to mind. Think of the things in your life you've been through. Think of all the things you manage for yourself and others. Can you recognize that no matter what you choose, You deserve kindness? Can you recognize that kindness is what helps us achieve goals and get back on track on the days we struggle? If it feels right, Put your hand over your heart and bring your attention there. Then wish yourself well by saying, May I be happy, May I be safe, May I be healthy, And may I be at peace. Then take a final big breath in, Filling your lungs all the way to the top. Hold it for just a moment and then let it go. When you are ready, You can open your eyes. I wish you peace and wellness in whatever choice you make for yourself today.