Techniques for Letting Go and Achieving Mindfulness

3. Letting Go

In the third part of this workbook, we will practice 'letting go '. I 've designed these techniques to help you release negative thought patterns that may stem from your past.

When you let go, you 'll receive the gift of confidence that will keep you in a state of optimism, knowing your true worth and never settling for anything less. The techniques in this section include: The Catch and Release Method, Soothing Affirmations, and Worrying Mindfully.

4. Mindfulness

Perhaps the most soothing part of this workbook is the 'mindfulness ' section. I talk a lot about eating mindfully, but if you 're not in the habit of practicing mindfulness, it can be difficult to picture just what to do. In this section, some of the techniques

Something like, "Oh, I see I 'm having the thought that I am so fat again." When you distance yourself in this way, it helps cool down the emotion associated with the thought and reminds you that a thought is just that, a thought.

Just because your mind is trying to sell it to you doesn 't mean you have to buy it.

Step Two - (The Second or Third-Person Technique):

Studies have shown that shifting from the first-person ("I") to the third-person (your name or "you"), can cool down the hot feelings that may lead to emotional eating.

For example, instead of saying "I 'm so fat", distance yourself from the thought by saying, "You are not happy with your current weight. You would like to lose weight and get healthy" or "Cynthia feels uncomfortable at her current weight. She would feel more confident if she were to shed the pounds in a safe, healthy way."

2. Reframe and Refocus

Know This:

Research has shown that distracting yourself from food cravings can be a very successful tool. Also, just because you want to distract yourself doesn 't mean you have to get up and go for a walk, put together a puzzle, or play a game. It can be as simple as distracting yourself with a

You can clearly picture them in your mind and want one so badly you can practically taste it. Instead of trying to block out the thought (which, just like the tap-dancing snake, will continue bopping around in your head), refocus your thoughts.

Do This:

Remember the details of your wedding day, the way you felt when you gave birth to your first child, or recall a favorite vacation memory. Engage all your senses when recalling these events to mind.

Refocusing and reframing your thoughts is similar to creative visualization. The more vivid the sensory experience, the more distracted you will become from thoughts of emotional eating.

Step One:

Write down a list of at least 10 of your favorite memories, sensations, and experiences.

Step Two:

When a craving strikes, pull out your list and dive into the new thought completely. If the memory is of a favorite vacation, for example, feel the warm sun on your back, smell the salt air, and listen to the sounds of the seagulls calling as they swoop and dive amongst the