HOW TO SHUT UP THE 'NEGATIVE NATTERING'

I don’t know about you, but I am my own worst enemy when it comes to what is going on in my head. It can be constantly full of negative thoughts, judgements and criticisms. This is bad enough, but worst still is that most of this negative rumination is against myself! 

Not only is this extremely tiring – it saps your energy constantly – but it keeps us trapped I our belief that we are ‘Not Good Enough’. We all know where that ends up – back in our comfort eating cycle of insanity.

In the past I have felt like shouting at my own mind “JUST SHUT UP!” I knew this rumination was not helping me, yet for years I had no idea how to quieten my inner ‘Negative Natterer’. Then I discovered Mindfulness. This is a form of meditation drawn from Eastern meditation techniques that help slow down and reduce the amount of negative rumination in your mind.

‘Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgementally.’ (Kabat-Zinn 1994)

 

Now please don’t switch off at this point with thoughts of people sat cross legged on the floor chanting. It is nothing like that at all. Mindfulness is a process of concentration on your in and out breath, the things you hear, smell and feel. There are many ways of using Mindfulness….

1.       As a means of ‘Conscious Eating’ – By focussing on the smell, taste, sensation and touch of the food in your mouth you eat more slowly, eat less and enjoy food more than you have ever done before. You also become fully aware of the sensation of being just full enough which allows you the choice to stop overeating.

2.       As a means of relaxation – Sitting in a quiet place, on a chair or the floor, eyes closed or open, with your back straight and unsupported as you concentrate on your inn and out breath. When thoughts come up you allow them to pass through your mind without judgement; gently moving back to your concentration on the breath.

3.       As a walking meditation – Keeping your concentration of the breath, the things you see and hear you are present in the moment, letting go of any thoughts that come to mind and refocussing on the present. This can also be done when you are driving as it heightens awareness of, and attention in the present moment.

4.       A healing mediation – This allows you to be in touch with your emotions and reduces the need for you to bury them with food, as you do when you comfort eat. By acknowledging the emotion and letting it go with love and forgiveness, you free yourself from its destructive hold on you.

5.       As a means of connecting with your body – By getting in touch with how your body feels, you become more able to easily make decisions about what foods you want to eat that fill you with positive energy. Your battle with food as an enemy becomes a thing of the past.

6.       As a means of connecting with your inner guide – This is the deeply intuitive part of us that can help with problem solving, self-forgiveness and guidance in life.

Mindfulness is therefore one of the most self-loving acts you can give yourself. It can take a few minutes, as with the Healing Meditations or half an hour for relaxation. There is no set time for any of this however, its benefits are greatest when practiced at least once. A regular mindful meditation practiced first thing every morning for 20 minutes, or more, sets you up for the day ahead.