Take two small objects in your hands.
Rest your hands on your legs.
Keep your feet slightly apart,
Not touching.
Close your eyes.
Imagine the food you often crave.
See it in your mind.
Notice how it looks,
Its color,
Its size,
And how close it feels to you.
Imagine its taste.
Now notice what happens in your body.
Is there a craving feeling which arises when you think about that food?
Where is this feeling?
Is it in your mouth,
Your throat,
Your stomach or somewhere else?
Where is it?
And now feel how big is that feeling.
And is it still or gently vibrating?
Good,
And now give this feeling a number from 1 to 10,
When 10 means that feeling is very strong.
What is that number now?
Good,
Now feel the object in your right hand.
Just feel the sensation of touch.
Now feel your left hand,
The object in your left hand.
And now feel both hands together at the same time.
Both hands at the same time.
Good,
Feel both hands and now become aware of the distance between them.
From left to right,
From right to left.
Feel both hands and stay aware of the distance between them at the same time.
Hands and the distance for a moment.
Good,
Now imagine the food you crave again.
In your mind see it now.
And feel the feeling in your body that appears now.
Feel where that feeling comes and let it come.
Let it get stronger and stronger,
As strong as it likes.
And feel the feeling and your hands at the same time.
The feeling and both hands at the same time.
Softly,
Gently,
Just stay aware of what happens.
Let it come,
Let it fade and let it come again.
All together at the same time,
For a moment.
Now stay aware of your hands and gently open your eyes,
Open your eyes.
Notice there is a distance between you and the wall in front of you.
Distance between you and the wall.
And now become aware of three-dimensional space in front of you.
Still and quiet space which is in front of you now.
And stay aware of this space and feel your hands,
Both hands.
Space and hands,
Both hands within the space and surrounded by space.
Within the space and surrounded by space.
Both hands and space at the same time,
For a moment.
And now close your eyes again and imagine the food you crave again.
And let the craving feeling come,
Let it come.
Let it get stronger.
Stay aware of the feeling and space.
The feeling and space.
Now let the space blend with the feeling and make it softer and lighter,
For a moment.
Good,
And now open your eyes gently again and become aware of space around you.
Empty,
Quiet space in front of you.
Behind and above.
And below you at the same time,
All around you.
Empty,
Quiet space.
Good,
And now close your eyes and think of the food again.
Notice what happens in your body.
And let the feeling come.
Let it grow stronger and let it get bigger.
And bigger.
And let it expand into your whole body.
Feel gentle vibrations caused by the feeling in your whole body.
And now let it expand even beyond your body.
And let it merge with the space around you.
And the space within you.
And let them blend completely until the craving dissolves into openness.
Just stay aware of what happens and let it happen.
Let it happen as it wants to happen.
And stay aware of it for a moment.
And when you're ready,
Gently open your eyes.
Thank you.
