Find a comfortable place to sit and close your eyes.
Focus your attention on your breath,
Inhaling and exhaling through your nose.
Allow the inhale to expand the spine.
Allow the exhale to release any tension in your body.
Place your right hand on your heart.
And acknowledge that you are having a craving.
You can simply say the word craving or more specific,
I am craving something.
Take some deep breaths now and locate the craving in your body.
Inhale deeply.
Exhale completely.
Notice different sensations that the craving might bring up.
There might be different spots in the body where this craving shows up.
Just find the space where it is the most intense.
Now let's take a close look at the craving.
We are going to allow the craving to be there and learn to tolerate it instead of pushing it away or distracting ourselves with food.
Take a deep breath in and release all tension.
Ask yourself,
What is the craving for?
Where do you feel this craving in your body?
And can you locate the spot where it lives?
Is it your belly,
Your heart,
Your throat,
Your mouth?
Just placing a hand on this area.
Does the craving have a shape or color?
Is it sharp or dull?
Maybe achy?
It is really tuning into the craving.
Allowing all sensations to come through.
Breathe into the area and allow it to expand.
Don't fight the craving.
Allow it to be there.
Now ask yourself,
Is this true hunger?
What am I hungry for at this moment?
Is it really food or something else?
Is this an old feeling from my childhood?
Am I yearning for comfort or love in this moment?
Will eating the food that I crave solve my problem?
How will I feel after I eat?
Now check in with your body as you ask these questions.
Allow sensations to come up.
Feelings might shift.
Just allow whatever comes up to be present.
Now check in with your body and ask yourself,
Instead of caving into my craving,
Would I eat an apple or other nutritious food right now?
And if the answer is no,
You're not hungry,
Only craving food.
Allow the craving to peak.
Allow it to be uncomfortable for a minute or two without reacting.
Go into this uncomfortable space a bit further.
And allow it to dissolve.
Breathe into your hand.
Allow the craving to be there.
Keep breathing into this area.
And watch the craving slowly dissolve.
Namaste.
