Literally as you said “Do you get a second helping” to ease the tension when the meal comes to an end...that is exactly what I was doing. I had never thought to be aware of how I feel just at the end of a meal. So grateful for this video
On my way home yesterday I craved hot cheesy pizza I stopped knowing that it was a bad idea so I will keep my eye on why this happens at that particular time. It could be me rewarding myself after a long day. Or me not wanting to go home. I checked in with my stomach hunger and no signal there. It was all mental hunger. I've also notice that anxiety hunger is a slight feeling in my lower stomach. So I'm starting to slowly figure these out. Still working hard on this. Thanks for the video it was very helpful.
Oh my! It's like you were speaking directly to me! Thank you for posting this video. When you talked about the top 5 feelings eating, I immediately thought of loss and grieving. When I finish what is on my plate I feel loss and I grieve and try to cover it up by finding more food or distracting myself with social media. Please post another video about how to work through these emotions!
Lisa Reynolds absolutely resonate with this. Even in dessert I would be so upset that I got to the last piece even if I was so full I would start dreaming about more food!
Anxiety, grief, loss. Yes. Nailed it. I always want to take more than I could possibly eat so I can "have that pleasure experience," as you called it, until I literally can't eat another bite because I'm so stuffed. That's the only time it stops being pleasant, but basically I get to say when I'm done. It doesn't run out or get taken from me. I'm not being deprived.
Great insight! You do get to say when you're done (food is often the one area we feel we have some control over). One thing to look at is whether the pleasure ends a little bit earlier than you currently think it does? By the time you're stuffed full, chances are you've passed pleasure and are in discomfort/pain territory. If you could track the exact moment when the pleasure ends, and stop eating then, that would probably be big progress.
I began to bawl near the end when you referred to "the dark places." I have had such a messed-up relationship with food my entire life...at least since age 4 when I awoke to the smell of French fries after my Grandmother had spanked me & I cried myself to sleep...both were my comfort in a turbulent childhood. I have abused many substances due to "my emotional stuff" and trying to shove all of that down into the recesses of my being and my last holdout is the misuse of food...my first love and my last unhealthy substance used as a coping mechanism. I am 60 years old for crying out loud!! I've had SO many "Mondays" (and today is one more) SO many restarts that it makes me dizzy thinking about the sheer obsessive focus on my weight, my size and on FOOD...Anyway, I could go on & on & on but I will not....THANK YOU for this video because this resonates with me & I am going to do the exercise you recommend cause I am curious...and totally could identify with your explanation of what happens when I go off the rails...it's all well & good when it is smooth sailing for a time, but it is like the tension builds and I want to be aware of when I first feel that & the process I go through up to & through a binge....It isn't even the weight part so much as the constant focus & obsession with every ABSOLUTE THING I PUT IN MY MOUTH … GOOD OR NOT SO GOOD …
Finally! I have been trying to eat mindfully for a long time but didn’t get the results I hoped for. Now I know why and it really makes sense. Thank you so much for this little reminder, I know it will make a difference for my eating.
Very happy I found this. It has filled in an awkward gap between the "raisin practice" and binge eating. really pleased. Grateful for your insight and your sharing.
I’m going to try this. It occurred to me as you were talking that identifying my emotions around my eating is the last thing I want to do. But this is where the solution is found.
You're in good company. It can feel agonizing to slow down and get curious about what you're feeling but that really is the work - though I should add it gets much much easier (and becomes second nature) with practice.
Wow, I have worked hard at just blanking the whole binge episode, no wonder I am deeply locked in. Very fearful of staying mindful in a binge but I am going to try very hard, anything to get release from this horrible problem. Thank you Sabrina
You're so welcome Jacqueline. Maybe get curious about what's the worst you might bump into if you dare to get present during a binge - usually all that's there are thoughts or physical sensations which might be a little unpleasant but are survivable. Good luck on your adventure.
Thank you 🌹 I've been practicing mindfulness & being *Consciously Aware* through guided meditation for a few years now. At the same time I've been trying to focus on Nutrition primarily by eating well but also by fasting & fast minimicking. It's had the opposite desired effect ie I've put on a lot of weight! It just came to me tonight that something needs to change: doing the same thing over & over again and expecting different results is the definition of insanity! I'm reflecting on the times where I've basically ignored my healthy eating plan & overate. In those times, it's actually my Ego/ Mind/ Personhood that's been the issue. It's in those times of weakness that my mind has control over me. What happens is that a thought pops up & I _immediately_ identify with it/ believe it & then I do what my mind tells me to do eg eat the biscuit or pizza (and then I feel weak, feel like I've failed, feel guilty, feel fat & give up ie I start _judging & criticising_ myself instead of _loving & accepting_ myself). This is a true revelation for me. I thought it was the food I was struggling with/ emotional eating. But it's not (or not primarily). The root cause is that it's the *mind* that doesn't want to lose control/ power over me (Ego). You'll only understand this if you can learn to _distance_ your True Higher Self from the thoughts in your mind. I *observed* that my Ego becomes angry at the thought of losing itself/ losing it's power. But _I am Conscious Awareness, I am the witness of Mind, not the mind itself_ (see Mooji, Eckhart Tolle, Tich Nat Han). Therefore by practicing Mindful Eating, I should be able to *regain* control of my mind (rather than letting my mind control me). I pray for this. I trust that helps someone today. *Much love & many blessings* ❤🙏
Very useful tips for gaining insight into the thoughts and feelings that often lie at the heart of ,and perpetuate, most maladaptive eating habits. Thank you for sharing your knowledge so freely Sabrina.
Immensely helpful, so insightful--thank you for generously sharing such a valuable key! I now realize this is precisely what's been keeping me in the never-ending cycle!
Agreed. Food journaling can be very hard (and dull!). The key to making it more doable is not focusing on the food - but focusing on the feelings/sensations you're having that are making you want to eat.
Thank you for this! I like your energy and you seem very wise! I so struggle with over-eating and compulsively eating junk food! I am starting to mediate - usually when I binge I know it is bad for me but it feels so compelling that I do it anyway!!!!! Will work with some of your practices! betsy
Too easy to be distracted. Mostly being in a hurry and simply not paying attention to what you're doing. I ate mindfully for a few months, and noticed that I tend to slow down as my meal gets smaller. A lot of times I end up not even eating the last bite. But as soon as you start doubting that your time is well spent, it's back to scarfing it down just so you can get on to the next thing.
I found this video so insightful. Thank you! I’m just starting to learn about intuitive eating as dieting doesn’t work for me (or arguably anyone long term) so think this is something to work with to find out the drive behind my binge eating. 🤞 it all becomes clear!
My eating speed is very very fast I normally complete my lunch with in five minutes. for past 3 years, i am suffering from chronic belching. recently I did endoscopy and knew i had gastritis. I am 22 yeas old male student (BS.Psychology) from Pakistan. I don't know how to manage it. After eatings, conditions like burping, cramping and over fullness of abdomen is really irritating. (sorry for my broken English)😄
Sounds like a good place to start would be to intentionally slow down your eating speed - or at least notice the underlying anxiety/urgency/tension/fears that may be fueling the quick eating.
So I should try to binge mindfully the next time, not be in a fugue state. Have the courage to feel myself spiralling out of control and what I'm feeling as I stand in the fridge door with a fork, going at the leftovers ... yeh? I can see it would really be different ...
Don't knock it till you've tried it lol. Or maybe just continue as things are....sounds like they aren't helping. Remember, nothing changes if you change nothing x
I cannot stand eating with anyone talking to me. Seems every time I sit down to enjoy my favorite meals someone decides it's time to come Talk At Me!!!! Ahhh!!! Sometimes I'll just get up and walk away now. If they do this it's as if I don't even taste the food and as if I didn't even eat it.
Check out "The Mindful Me Journey" journaling program. I created it with a focus on thoughts and feelings before, during, and after to help people identify the WHAT and WHY of their eating habits. It is a great tool for practitioners to use. Learn more - www.litwellnesssolutions.com/the-mindful-me-journey
My male brain took seven nanoseconds to go from "I want to find out something about mindful eating" to "Wow. Hot lady." Depressing state of affairs - poor women who have to bear up with this! But now, back to focus.
1) Actually you can't just "tell" what's happening with somebody's food or body from looking at them - my face/glands in this video may not have been to your liking but they are in fact just the way nature made them (not a result of bulimia as you seem to be implying). 2) Your comment is a good example of bodyshaming. I'll leave it up so we can all learn from it. 3) If you watched my other videos you'd know I'm open about having an eating disorder history. If you had any clue about the depth of work that long preceded this video, which has resulted in 15 years+ of total freedom around food (as well as helping 1000s of others) you'd be less flippant about questioning somebody's hard won recovery in such a careless and uncaring manner.
The system of mindful eating sounds terrifying and nightmarish. I know it's fashionable and supposed to be useful. But the whole idea about thinking about food as you eat is yeuky. Sorry! That said I appreciate that for many it will be useful
Maybe keep in mind it's not that you're thinking about the food. You're just noticing all the things you're experiencing in your body and in your mind (thoughts or sensations of wanting more, rushing, heaviness, fullness, anxiety) whilst you're eating the food.
Literally as you said “Do you get a second helping” to ease the tension when the meal comes to an end...that is exactly what I was doing. I had never thought to be aware of how I feel just at the end of a meal. So grateful for this video
The point about observing oneself as a scientist is totally a lightbulb moment for me. Amazing turn of thought there.
Love that it landed for you. Getting this piece is so key.
On my way home yesterday I craved hot cheesy pizza I stopped knowing that it was a bad idea so I will keep my eye on why this happens at that particular time. It could be me rewarding myself after a long day. Or me not wanting to go home. I checked in with my stomach hunger and no signal there. It was all mental hunger. I've also notice that anxiety hunger is a slight feeling in my lower stomach. So I'm starting to slowly figure these out. Still working hard on this. Thanks for the video it was very helpful.
Nice work Elizabeth!
I have just had a light bulb moment, I get it at last, instead of blanding out a binge, ride with it and watch and learn! Thank you
Oh my! It's like you were speaking directly to me! Thank you for posting this video. When you talked about the top 5 feelings eating, I immediately thought of loss and grieving. When I finish what is on my plate I feel loss and I grieve and try to cover it up by finding more food or distracting myself with social media. Please post another video about how to work through these emotions!
Lisa Reynolds absolutely resonate with this. Even in dessert I would be so upset that I got to the last piece even if I was so full I would start dreaming about more food!
Anxiety, grief, loss. Yes. Nailed it. I always want to take more than I could possibly eat so I can "have that pleasure experience," as you called it, until I literally can't eat another bite because I'm so stuffed. That's the only time it stops being pleasant, but basically I get to say when I'm done. It doesn't run out or get taken from me. I'm not being deprived.
Great insight! You do get to say when you're done (food is often the one area we feel we have some control over). One thing to look at is whether the pleasure ends a little bit earlier than you currently think it does? By the time you're stuffed full, chances are you've passed pleasure and are in discomfort/pain territory. If you could track the exact moment when the pleasure ends, and stop eating then, that would probably be big progress.
I began to bawl near the end when you referred to "the dark places." I have had such a messed-up relationship with food my entire life...at least since age 4 when I awoke to the smell of French fries after my Grandmother had spanked me & I cried myself to sleep...both were my comfort in a turbulent childhood. I have abused many substances due to "my emotional stuff" and trying to shove all of that down into the recesses of my being and my last holdout is the misuse of food...my first love and my last unhealthy substance used as a coping mechanism. I am 60 years old for crying out loud!! I've had SO many "Mondays" (and today is one more) SO many restarts that it makes me dizzy thinking about the sheer obsessive focus on my weight, my size and on FOOD...Anyway, I could go on & on & on but I will not....THANK YOU for this video because this resonates with me & I am going to do the exercise you recommend cause I am curious...and totally could identify with your explanation of what happens when I go off the rails...it's all well & good when it is smooth sailing for a time, but it is like the tension builds and I want to be aware of when I first feel that & the process I go through up to & through a binge....It isn't even the weight part so much as the constant focus & obsession with every ABSOLUTE THING I PUT IN MY MOUTH … GOOD OR NOT SO GOOD …
Finally! I have been trying to eat mindfully for a long time but didn’t get the results I hoped for. Now I know why and it really makes sense. Thank you so much for this little reminder, I know it will make a difference for my eating.
This is a great video. We all want to experience the pleasure and not the pain, but it's in the pain that we learn. Love that you address that.
I absolutely love the way you articulated this! Thank you for sharing your healing wisdom.
Very happy I found this. It has filled in an awkward gap between the "raisin practice" and binge eating. really pleased. Grateful for your insight and your sharing.
I’m going to try this. It occurred to me as you were talking that identifying my emotions around my eating is the last thing I want to do. But this is where the solution is found.
You're in good company. It can feel agonizing to slow down and get curious about what you're feeling but that really is the work - though I should add it gets much much easier (and becomes second nature) with practice.
omg your face is amazing
lura garcia she's so beautiful right! And I love her shirt 😍
Wow, I have worked hard at just blanking the whole binge episode, no wonder I am deeply locked in. Very fearful of staying mindful in a binge but I am going to try very hard, anything to get release from this horrible problem. Thank you Sabrina
You're so welcome Jacqueline. Maybe get curious about what's the worst you might bump into if you dare to get present during a binge - usually all that's there are thoughts or physical sensations which might be a little unpleasant but are survivable. Good luck on your adventure.
wow..such a granular identification of the problem. thank you.
Thank you 🌹 I've been practicing mindfulness & being *Consciously Aware* through guided meditation for a few years now. At the same time I've been trying to focus on Nutrition primarily by eating well but also by fasting & fast minimicking. It's had the opposite desired effect ie I've put on a lot of weight! It just came to me tonight that something needs to change: doing the same thing over & over again and expecting different results is the definition of insanity! I'm reflecting on the times where I've basically ignored my healthy eating plan & overate. In those times, it's actually my Ego/ Mind/ Personhood that's been the issue. It's in those times of weakness that my mind has control over me. What happens is that a thought pops up & I _immediately_ identify with it/ believe it & then I do what my mind tells me to do eg eat the biscuit or pizza (and then I feel weak, feel like I've failed, feel guilty, feel fat & give up ie I start _judging & criticising_ myself instead of _loving & accepting_ myself). This is a true revelation for me. I thought it was the food I was struggling with/ emotional eating. But it's not (or not primarily). The root cause is that it's the *mind* that doesn't want to lose control/ power over me (Ego). You'll only understand this if you can learn to _distance_ your True Higher Self from the thoughts in your mind. I *observed* that my Ego becomes angry at the thought of losing itself/ losing it's power. But _I am Conscious Awareness, I am the witness of Mind, not the mind itself_ (see Mooji, Eckhart Tolle, Tich Nat Han). Therefore by practicing Mindful Eating, I should be able to *regain* control of my mind (rather than letting my mind control me). I pray for this. I trust that helps someone today. *Much love & many blessings* ❤🙏
So takeaway here:
Journal feelings before, during, after eating: LOOK forward for FAILURE moments
This is gold. Thank you!
Thank you Michael.
Very good point! Thanks for sharing 🌸
Very useful tips for gaining insight into the thoughts and feelings that often lie at the heart of ,and perpetuate, most maladaptive eating habits. Thank you for sharing your knowledge so freely Sabrina.
Immensely helpful, so insightful--thank you for generously sharing such a valuable key! I now realize this is precisely what's been keeping me in the never-ending cycle!
You're so welcome. Glad it helped.
That was an absolutely amazing video. Thank you so much for sharing this.
As a former weight watchers leader- food journaling is hard for most people
Agreed. Food journaling can be very hard (and dull!). The key to making it more doable is not focusing on the food - but focusing on the feelings/sensations you're having that are making you want to eat.
this is so well said, thank you for being real, in the middle of a binge and this made it all click for me
Thank you for this! I like your energy and you seem very wise! I so struggle with over-eating and compulsively eating junk food! I am starting to mediate - usually when I binge I know it is bad for me but it feels so compelling that I do it anyway!!!!! Will work with some of your practices!
betsy
This and your other videos have helped loads with my emotional eating!! Thanks so much
Sabrina, I'm in awe. Lovely video, succinct and powerful. Thank you.
Thanks Andra! I'm so pleased it resonated.
Too easy to be distracted. Mostly being in a hurry and simply not paying attention to what you're doing. I ate mindfully for a few months, and noticed that I tend to slow down as my meal gets smaller. A lot of times I end up not even eating the last bite. But as soon as you start doubting that your time is well spent, it's back to scarfing it down just so you can get on to the next thing.
This was so helpful. I'm going to try these suggestions you made on this video. Thanks again. :)
My feel my thing is that I feel uncomfortable when I'm not excited or stressed about something, when there isn't pleasurable anticipation
I found this video so insightful. Thank you! I’m just starting to learn about intuitive eating as dieting doesn’t work for me (or arguably anyone long term) so think this is something to work with to find out the drive behind my binge eating. 🤞 it all becomes clear!
Very wise message! Thanks
SO helpful, and I love the way you deliver it!
Sabrina,i liked your videos, they were vety interesting, try to bring on more of them
Thank you! I've got 3 free training videos up on bingefree.com which you might find useful.
Incredibly helpful. Thank you!
Excellent video - very thought provoking as so much of it applies to me. I will start looking more deeply into my food behaviour.
Wow, great advice here.
My eating speed is very very fast
I normally complete my lunch with in five minutes.
for past 3 years, i am suffering from chronic belching. recently I did endoscopy and knew i had gastritis.
I am 22 yeas old male student (BS.Psychology) from Pakistan.
I don't know how to manage it.
After eatings, conditions like burping, cramping and over fullness of abdomen is really irritating.
(sorry for my broken English)😄
Sounds like a good place to start would be to intentionally slow down your eating speed - or at least notice the underlying anxiety/urgency/tension/fears that may be fueling the quick eating.
@@sabrinaweyeneth
Yeah sure
thanks for replying to my comment
My condition is much better now a days
God bless you 🙏
I think this is a good point
I just had a mindful apple. yum!
Jesus Christ Sabrina that was exactly what I needed
Thank you for this! It was really helpful!
wow... just... wow
Amazing like seriously I’m so grateful Thank you Lord and thank you ma’am 💙
You're so welcome! There are three free training videos up on www.bingefree.com so you might find those helpful also.
thank you, very helpfull
Holy shit this spoke to me
Very helpful.
Lovely, thank you:)
So I should try to binge mindfully the next time, not be in a fugue state. Have the courage to feel myself spiralling out of control and what I'm feeling as I stand in the fridge door with a fork, going at the leftovers ... yeh? I can see it would really be different ...
Salome Worch "Fugue state", love that!!
Don't knock it till you've tried it lol. Or maybe just continue as things are....sounds like they aren't helping. Remember, nothing changes if you change nothing x
😍😍😍😍 LOVE U SO MUCH!!!
i needed this thanks
I cannot stand eating with anyone talking to me. Seems every time I sit down to enjoy my favorite meals someone decides it's time to come Talk At Me!!!! Ahhh!!! Sometimes I'll just get up and walk away now. If they do this it's as if I don't even taste the food and as if I didn't even eat it.
I feel exactly like you, lol
Check out "The Mindful Me Journey" journaling program. I created it with a focus on thoughts and feelings before, during, and after to help people identify the WHAT and WHY of their eating habits. It is a great tool for practitioners to use. Learn more - www.litwellnesssolutions.com/the-mindful-me-journey
Awesome advice. But you're so pretty with amazing semi smiles, I got distracted so many times..
My male brain took seven nanoseconds to go from "I want to find out something about mindful eating" to "Wow. Hot lady."
Depressing state of affairs - poor women who have to bear up with this!
But now, back to focus.
LiViro1 she is gorgeous though lol
waffle
It's not waffle. It is actually extremely insightful
😍😍😍😍😍😍😍😍😍😍😍😍😇🥰
Were you dealing with an eating disorder here? Idk...those swollen glands...I can tell.
1) Actually you can't just "tell" what's happening with somebody's food or body from looking at them - my face/glands in this video may not have been to your liking but they are in fact just the way nature made them (not a result of bulimia as you seem to be implying).
2) Your comment is a good example of bodyshaming. I'll leave it up so we can all learn from it.
3) If you watched my other videos you'd know I'm open about having an eating disorder history. If you had any clue about the depth of work that long preceded this video, which has resulted in 15 years+ of total freedom around food (as well as helping 1000s of others) you'd be less flippant about questioning somebody's hard won recovery in such a careless and uncaring manner.
The system of mindful eating sounds terrifying and nightmarish. I know it's fashionable and supposed to be useful. But the whole idea about thinking about food as you eat is yeuky. Sorry! That said I appreciate that for many it will be useful
how does that make sense lol. if you don't want to be thinking about the food your eating while you're eating it then maybe it's shitty food
Maybe keep in mind it's not that you're thinking about the food. You're just noticing all the things you're experiencing in your body and in your mind (thoughts or sensations of wanting more, rushing, heaviness, fullness, anxiety) whilst you're eating the food.
@@sabrinaweyeneth It's still nightmarish, sorry, but thanks for replying, much appreciated.