Mindfulness Tips for Eating Disorders

The human mind is always in motion. Whether focused on the past, present, or future, our thoughts constantly jump all over the place, as if a ball has been let loose and is wildly bouncing from one idea to the next. Most of us move through life on automatic pilot, enduring an onslaught of thoughts, fears, and beliefs without question. But what if there was another way? What if there is a place of peace within, one that we could rely on to give us the strength and courage we need in recovery? What if there was a way to quiet the mind so we could hear the wisdom of our hearts?

There is. It’s called mindfulness.

What Is Mindfulness?

Mindfulness is a practice of stilling the mind by purposefully paying attention to the present moment in a completely nonjudgmental manner. When we practice mindfulness, we witness our thoughts and feelings, as though we’re watching an interesting movie. Our experience is no longer good, bad, or ugly—it just is. Here in this place of acceptance, where we acknowledge that being human means having ups and downs, strengths and weaknesses, we discover a connection to our inner selves. This connection, which we strengthen by practicing mindfulness, can be a foundation for our journey to wholeness and healing.

Mindfulness and Eating Disorders

Practicing mindfulness can be especially helpful for individuals with eating disorders because it provides a path out of the chaos of obsession, shame, and worry that surround the behaviors. Instead, when practicing mindfulness, we become an observer of our experience. Thoughts about food, body preoccupation, stress, and relationships float through our mind as softly as leaves floating down a river. As we gather more mindfulness skills we become the stable boulder in the middle of the river. The obsessive thoughts slip by as we remain a grounded observer of our experience. Ultimately, we move from relying on harmful behaviors as a means to cope, to feeling nurtured by a sense of deep relaxation and the realization of personal insights.

Many people with eating disorders avoid things that cause them to feel uncomfortable, especially when it comes to emotions. Mindfulness helps create a tolerance and comfort for those feelings by sitting through them instead of distracting away from them. By learning the true nature of emotions, we begin to have a deeper awareness of our needs and soon feel deserving of asserting ourselves to others. Mindfulness is the catalyst for bringing about these significant changes.

The Practice of Mindfulness

No matter what kind of mindfulness practice you do, find a quiet spot where you won’t be interrupted. Make sure your body is comfortable, yet alert. Then set an intention for what you want to receive from your practice, such as non-judgment, patience, new beginnings, non-striving, acceptance, or letting go. Take a couple of deep breaths and then settle into a steady rhythm of inhalations and exhalations. The breath acts as an anchor, always available to help you regain feelings of calm and serene contentment. Notice the physical experience of your breath. Is your belly rising and falling? Are you feeling the air tickle your nose? Try having an awareness of just your breath for the first five minutes.

Then, for the rest of your practice, take an observer’s stance. Watch your thoughts, feelings, and bodily sensations float by without categorizing, reacting to, or judging them. If you find your mind wandering, just note its occurrence, and go back to your observations and your breath. Patience is developed through simply being in the moment, like a curious, open-minded child. When practicing, try not to have any expectations or attachments as to the right or wrong way to be mindful. In fact, letting go of expectations is part of the practice!

Types of Practice

There are a many forms of mindfulness exercises that can be practiced either formally, at a set time and place every day, or incorporated into daily life. Here are a few to get you started:

Meditating on the Breath
Take a few minutes to sit and focus on your breath. As thoughts surface, bring your attention back to feeling yourself breathing in and out, in and out.

Walking Meditation
Concentrate on your steps, the surroundings, a mantra, or the ground. Walk slowly and without purpose. There is no destination other than peacefulness.

Music Meditation
Focus on different intervals in the music; feel the rhythms; connect your breath to the rise and fall of the notes.

Mindful Eating
Chew each bite slowly and with intention. Slow down the process of eating to bring awareness to the feel, smell, texture, and taste of the food in your mouth. Be aware of the bite, grind, and swallow.

Yoga
Use various poses to create an awareness of the body as well as its need for and connection to the breath. Align each movement to an inhalation or exhalation.

Mantra Meditation
Mantras are syllables, short poems, or phrases often connected to the breath. Repeat a mantra quietly and slowly to yourself while seated in meditation. Examples would be the sacred “Om,” or a phrase like, “I am love.”

Awareness of the Present
Mindfulness during our daily routines involves being aware of exactly what is going on in the present moment. Our mind does not move two steps ahead; instead it stays in the present: I am washing dishes. What a beautiful flower. I am upset. I am hungry.

The intent to begin something new is always the first step. To take your intent to the next level, try: creating a scheduled time to meditate on your own or finding a group that regularly meets to meditate; posting reminders such as relax, be present, look within around your home, car, and workspace; or designating a place in your life as your peaceful space. Soon, mindfulness will become a habit, a routine, and a way of life.

“Peace comes from within. Do not seek it without,” said Buddha. We spend much of our lives looking outside of ourselves for something or someone to soothe our suffering. Yet the answers have been within us all along. Through mindfulness we can quiet the surrounding noise and hear our true inner wisdom.