Meditation and Mindfulness for Binge Eating: Does It Really Work?
When I first started getting help with my food struggle, mindfulness was the last thing on my mind.
Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach & Binge Eating Coach, NBC-HWC
I wanted a checklist to follow that would normalize my eating and help me lose weight. I didn’t care about slowing down and paying attention! But I realized very quickly on my journey that the practices that helped me tune into my body were hugely helpful and a big part of my progress.
Here are a few mindfulness practices that helped:
1 – Journaling and Self-Reflection
Putting pen to paper is a powerful tool for self-discovery and healing (it’s also free therapy!)
I carried my journal with me everywhere and created a nightly ritual of expressing thoughts, feelings and rants in my journal.
It helped me identify patterns, triggers, and emotions associated with my bingeing. It also brought me clarity, insight, reflection and gratitude for what I was learning and what I needed for my mind, body, and soul.
2 – Meditation
Meditation has always been hard for me. My mind is very active and busy, so sitting down to breathe was agonizing.
Over time, I learned to view my thoughts like clouds in the sky. I didn’t need to get caught up in every passing thought. I could watch it float by like a cloud in the sky.
Regular meditation helped me to develop a greater sense of my thoughts, emotions, and cravings without judgment or impulsivity. It also helped to create space between triggers and actions, which helped me to be more conscious and less impulsive in my food choices.
3 – Yoga and Body Awareness
Yoga has been a huge part of my journey–I even taught yoga for many years! It goes beyond physical exercise; it fosters a deeper connection between the mind, body, and spirit.
I started yoga because my therapist told me to. I kept at it because I saw how much it impacted my body awareness, acceptance, and self-compassion. Yoga can help each of us cultivate inner peace, resilience, and gratitude for the body, shifting the focus from external appearance to holistic well-being.
4 – Going on a Spiritual Journey
Overcoming binge eating is not just about changing behaviors; it’s also a spiritual journey of self-discovery, self-love, and acceptance.
It involves reconnecting with yourself on a deeper level, exploring emotions, beliefs, and values, and developing a compassionate relationship with food, body, and mind.
Related Articles
⚪ Recovering from Binge Eating: What to Do and How to Feel Better
⚪ How to Stop Bingeing at Night
⚪ The Binge and Restrict Cycle and How I Overcame It
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Schedule a 20-min CallAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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