HOME EXPLORATION

HOME EXPLORATION

  • I just want to remind you here that we are not working with ‘urge’ with a goal to not reach for the food. That’s not our intention here. We are simply, becoming curious and through that receiving information about our bodies needs in that moment.

  • Notice, name and acknowledge that there is an urge to reach for food. Remember the power of awareness and how it opens up the opportunity for us to choose & interact.

  • Where do you notice ‘THE URGE’ in your body?

  • How does it feel? What’s the shape? Texture?

  • How’s your breath in this moment?

  • Is there any tightness in your body, is yes, where?

  • Is there any movement, internally or externally? If so, where and what’s the speed?

  • With your awareness on this part of your body, I invite you to speak the words …

    “Hello, I see you. You belong here. And I’m right here with you”

  • Is there emotion present? If so, can you name it?

  • How is that emotion wanting to be expressed? Tears? Laughter? Through growling? Shouting? Crying?

  • Now get curious here - what does this part of you need?

  • The need for space? To open up and be stretched? To move and shake? To be contained, touched and protected? Is there a need for comfort, softness and gentleness? Or a need for active movement?

  • Offer you body what it’s asking for here.

  • Hows the urge now? Is it the same? Has it increased? Decreased?

  • Did you have a need for comfort and you knew the food was going to offer you that? Or did you notice that there was physical hunger and you actually needed a different kind of food?

  • Whatever the outcome, whatever you move to next, just know, that you took a pause today, to be with and notice that urge. That’s a huge step.

  • Is there anything else / more you need in this moment to resource?

PRACTICE 2:

1. What am I feeling in my body as I notice this craving / urge to eat, and before eating the food?

What sensations do you notice within you?

Is there contraction/activation?

How is your breathing? Posture? Muscle tension?

Do you notice any emotions present?

Am I responding to something that’s just happened, in the present moment? Or is this a response to something in the past or future?

2. Set a timer for 15-20 minutes and begin to notice what happens when you don’t eat the food straight away.

What sensations do you notice within you?

What emotions arise?

Does your body start to move in some way or is there an impulse to move?

If you need to, use the ‘Tracking the Breadcrumbs/Activation’ practices.

When the alarm goes off, notice whether there is still a desire to eat the food and/or whether the craving or urge is still there.

3. If you don’t want to, turn to your resources and ‘Tracking the Safety’ practice. If you do, go ahead and eat the food and see whether you can do this through somatically experiencing it. If not, no worries, just notice that too.



This practice isn’t coming from a goal oriented approach to not eat the food. It’s simply an exploration into really getting to meet and experience what’s there. We’re not trying to deprive your body of the food, if that’s what it really wants. But we’re here to give room to anything else that might want some space.

YOUR FOOD URGE, IS WISE INFORMATION ABOUT WHAT YOUR BODY NEEDS …

PRACTICE 1:

As always, if you have any questions & need any support - I’ll be in the Telegram group.

Love,
Alex X