Work Through Uncontrollable Cravings

A meditation for when your cravings build to an uncontrollable level. When it feels like you need to eat that thing, try this short 5-minute practice to assess what’s going on in your body and mind.
It will help you proceed in a way that’s in alignment with your goals and who you want to be.

Transcript

Welcome to this short guided meditation to help you stop cravings.

Today we'll use the acronym of STOP to assess what's going on in the mind and body when your craving strikes.

Come into a comfortable position and let's begin.

We start by stopping.

The S stands for stop.

So hit pause on whatever you're doing.

These next few minutes are for you.

The T stands for take three deep breaths.

Right now,

Breathe with me.

Take an inhale through the nose right down into the belly.

Open the mouth and let it all go.

Again,

Big breath in through the nose and out through the mouth.

Let it go.

And one more,

Your biggest,

Most refreshing breath today.

And exhale,

Let it all go.

The O stands for observe.

Observe the sensations in your body.

Where is the craving hanging out?

In your stomach,

Your heart,

Your head?

Notice what you notice.

Observe your feelings as well.

What emotions are coming up?

Are you feeling nervous,

Lonely,

Overwhelmed,

Excited,

Sad?

We usually have a pattern of emotions that lead us to cravings.

Every time we give in to the craving,

When we feel a certain emotion,

We strengthen that pattern.

Today,

Bringing in mindfulness,

We become aware of that pattern and break it.

So notice what's coming up for you right now.

Without any judgment,

Just notice.

Observe your thinking as well.

What is the craving telling you?

That you deserve this food as a reward?

That you need to eat it now and quickly because it will run out?

That eating will help you cope or numb out from strong emotions?

What is the craving telling you?

What will happen if you act on the craving?

Maybe you play it through in your mind.

Will you enter into that familiar cycle of eating and then guilt afterwards?

What will happen if you don't act on the craving?

Maybe play out that scenario as well.

And now on to the last letter.

The P in STOP stands for proceed.

How do you want to act or proceed in this situation?

Identify the next immediate step you'll take that's in alignment with your goals.

Once you have that step,

Be kind to yourself and go forward in a mindful way without judgment.

Thank you for joining me and hitting the STOP button in your day.

Reviews

Excellent resource

Thank you for modeling being reasonable. Saved to my library ☮️💟🕉️

Thank you for this very helpful meditation Heather, namaste 🙏🏾☀️

Really good . I will definitely play this again., thank you.

Helped me to focus on my emotions around wanted to eat (but not feeling hungry) I have a desire to “fill up” why? I don’t know.