WORKING WITH IMAGES - READING VS DOING
Our brains work in different ways. In fact, we have at least 7 types of intelligences. Some of us can image along with reading, while others cannot. Sometimes we sense this difficulty as "distracting" or "uncomfortable." I also have this issue, but have worked to improve this part of my intelligence. I used to notice it when reading or studying sewing patterns, or figuring out how to work the DVD, especially hooking it up & programming it. I promise you that the images I'll be presenting here will be nothing like those!!
So, how do we get past this "distraction." I suggest that you read through the image exercise first. That will put the compulsive part of you at rest. Yes, we all have compulsive parts of our personalities & they are especially present in those of us with disorderly eating or sugar addiction, the reason being both physiological & emotional/behavioral. We have lots of nasty patterns to break.Next, relax deeply in your chair. I've given instructions for that. If necessary, break those instructions into steps; read them one by one or write them down in a numbered list. That will help the mind to "organize" or settle down. Disorderly eaters often have problems with rapid thought disorder or what I call "runaway brain syndrome."
1. Sit up in the chair with your finger tips on your lower abdomen.
2. Invite or feel your breath in this area. Just think it there. The abdomen goes up & down. Remember how a dog breathes when resting. Your mind will do the rest.
3. If & when your mind wanders, bring it back to the breath.
4. Your mind may try to push you around, but you are in charge.
5. Stay with the breath.
6. Feel the chair pulling you down gently, just as if magnets were there.
7. Feel the chair pulling you back gently, just as if magnets were there.
8. Just with your imagination, draw or imagine that a golden egg shape is around you & you are inside of it. Your mind may wander & that is fine. Bring it back to the egg.
9. Feel your fingers moving on your lower abdomen.
10. Practice enjoying the sensation.That is a very simple, but very important exercise.
What you are doing is taking some control over your mind & body. You are slowing your brain waves & body functions, bringing it back to healthy balance. I suggest that you practice this at least 6 times a day, just for a few minutes. This practice is called "fractionation" & is rather like taking out the trash more frequently. We all need this.
FEAR OF RELAXING
If you are not used to relaxing deeply, then the sensation will be new to you. There is no reason to be afraid to relax deeply. Why would there be? The body & mind WANT & NEED this. If you would like to control the depth of the relaxation, pretend that you have an imaginary dial. When you turn it to the left the body relaxes more; to the right, body tension returns. Practice turning the dial in both ways.
WANTING TO GET RID OF MY WEIGHT RIGHT NOW & DON'T WANT TO DO IT THIS WAY
Oh...well unfortunately that's not the way it works. People with disorderly eating issues are usually looking for a miracle or quick fix. Eating issues are not just about food & that is why diet books or programs don't work on their own. People need to go into "recovery" to become aware of the many facets of the addiction or disorderly eating behaviors. They are different for everyone & only by working closely with the mind & body, will it be possible to climb out of the rut & stay out.
We haven't addressed emotions yet, but I did give an exercise for working inside the "rut." This is a key exercise, because only by bringing "light" to the issues or emotions, can one dilute or escape them. Look at your life as a "theatrical production." The rut is a scene....actually a very important scene that has become the focal point for disorderly eating. For some of us, it is a complicated & dark area. Mine was like that & I'm still cleaning & clearing it out. Recovery takes time & it takes work. In the beginning, emotions may try to stop or block the recovery work. Keep in mind that you are not your emotions. For now, image them as little children, wearing tee shirts with their names on the front. Some are negative & others positive. Negative ones hang out in the "rut" & don't want their environment to change. But, you are in charge now. When you came out of the "rut" I gave you my power through another image. Keep the questions coming....this is what recovering is all about.
MP3
The complimentary mp3 program that I have posted on my websites is called Affirmations for Making Changes. You can download the first track or self-hypnosis session there.
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Elizabeth Bohorquez, RN, C.Ht is author of Sugar...the Hidden Eating Disorder & How to Lick It. Now available in EBOOK with or without 3 mp3 programs.
