Mindful Snacking

Working from home has a lot of benefits.  One of the challenges I hear from a lot of people is the constant access and ability to easily snack non-stop.  This is a way in which mindfulness can be so basic yet so incredibly helpful.  Once you have even the most basic mindfulness practice - Just enough to pause before doing something and check in to the body - you can use that to really help in a lot of ways.

You can set the intention to pause before you get up from your desk or, if - like me - you prefer to stand regularly, you can take a pause before you walk.  For me I set a few mindfulness rules that cover a lot of situations.  

1. Whenever I walk during the workday, I walk mindfully.
2. Before I walk, I set the intention of where I'm going and what I will do.
3. If I eat, I check in with my body to see if I'm actually hungry.

With my Apple Watch reminding me to stand every hour, I have everything I need to keep me from eating too much during the day. 

At 10 minutes to the hour, each hour, my watch tells me I need to stand.  I treat it like a mindfulness bell and I push back from the desk, take a deep in and out breath, and stand up. Not only does this serve my health as intended but it's also an opportunity to practice a couple of minutes of mindfulness routinely which is great for rewiring the brain to do so naturally. 

Before I move I decide what I am going to do.  Bathroom? Kitchen? Step outside for fresh air?  A Combo? And once I've decided, I walk as mindfully as possible not thinking about the thing I'm headed to do, only about the steps to get me there. I don't do full zombie-walk, but I walk with deliberate intention and my mindfulness on my steps and body.

If I'm going for a snack, I do two things that help tremendously.  When I arrive in the kitchen I check in with my stomach/body and see if I'm truly hungry or just eating because I can.  If I'm truly hungry, then I check in with my mind on what snacks it wants, and then I choose an alternative that's healthier unless I really really want that first thought. I do these things because so often my body is not actually craving food but my mind is.  When we are not mindful, these two things can seem like they come from the same place. And I "test" the idea of a healthier snack because so often I actually find that I prefer the healthier option if I bother to truly ask myself what I want.  

Am I really hungry right now?
"Yes."
For what?
"Chips and dip."
How about red grapes instead?

"Ooh, that sounds even better!"

More often than not, I'm either not hungry or I am perfectly happy - if not happier! - with the outcome and I've integrated mindfulness several times in a short period into my day! I do have one other little trick, however.  If my body really does want food and it really does want the less healthy choice, I go for it.  I don't deny myself that choice if it was made with wisdom and discernment.  But my last little trick to help myself out is I take the smallest amount of whatever snack it is and will simply come back if I need more. This discourages eating more than I need and also what you'll find is that most often one last of something (especially when snacking) is enough.  A single piece of dark chocolate instead of three. 5-7 mixed nuts instead of a handful.  2 grapes instead of 6.  

It sounds like a lot of work, but it's all a matter of seconds and a few thoughts.  You might be amazed at how effective this all is.  Give it a shot and let me know.

I had a timely reminder this morning that the intention, for me anyhow, is not to "lose weight" but to live a longer and healthier life. As soon as we focus on losing weight we set ourselves up for failure and disappointment any time we are "not losing weight".  "Losing weight" is diet culture - and this next part is absolutely critical - which implies a beginning and an end.  Living a longer and healthier life is a journey instead of a destination. It's not about the finish line, it's about the crossing.

If we weigh ourselves daily and those numbers inexplicably go up a bit at a time when we feel we're working harder than ever it can hit us hard in the motivation feels. We can get discouraged and science has shown us that that one negative feeling carries a lot more power than a great many positive feelings. If that sounds specific it's because it is! I weighed in several days ago (I try to only weigh myself once per week) and I had lost 6 pounds.  Fifty percent more than my estimated amount.  Since then, I've worked even harder in Supernatural as I learn to love this whole new exercise option. So today when I stepped on the scale I expected (...there's that word...) some amount of loss and instead was actually up one pound!

I immediately felt that rush of disappointment, the internal dialogue "How is that possible?! I've been working hard, eating right on target, sweating twice as much!" and because of my practice I also saw the next part arise and clearly saw it had no foundation whatsoever other than that dialogue...the doubt. I would tell you what the doubt said to me, but I let it go the moment I saw it arising...it never quite got off the ground. 

Instead I reflected on my previous 2010 success, and how that looked.  I remembered weighing myself every day and noticing the ups and downs, and that weighing daily is often very skewed.  I recalled that I focused on living a better life, not on losing weight.  I focused on how I felt each day instead of how I looked or the statistics that I saw on the scale.

Today, one pound in the wrong direction apparently, I feel fantastic! I am sore in that great "I'm working out" way. I am motivated and happy. The rest will be the fruit of that!

Cliche's are cliche for a reason...it may sound cliche to say that "it's about the journey not the destination" but it's the absolute truth and may even be the key to the whole thing, so instead of worrying about the scale every day, focus on how you feel about your efforts!

Keep it up!

There it is.

 There's an experience one can have when meditating where, as best as I can describe it, you sort of drop into the body.  This sounds a bit strange because obviously you ARE in your body, right?  Well if you've experienced this you already know what I'm talking about and if you haven't yet, and you meditate with regularity, you likely will. 

I think everyone tends to experience it differently, and different practitioners will likely try to tell you what they think it is and which practice it is a part of, or a step within.  I'll leave that to you to determine (you're really the only one who can!).  But for me I experience this shortly after the beginning of most of my meditations, when I've already settled in to my posture, spent some time with an anchor point (I use the tip of the nose), and followed my breathing for a bit. At some point I experience this "dropping in" or what I would call embodiment. There's a rush of energy through the body from top to bottom, which if it were accompanied by a sound, would sound like "WHOOOMP!".  And the peaceful feeling "There it is."

Whoop There It Is Yr GIFfrom Whoop There It Is GIFs

Suddenly I find myself truly in my body.  Not a bunch of slightly uncomfortable individual parts and experiences but one big whole experience together with no discernible boundaries, and then I notice a small round bright spot in the center of my closed-eye field of vision.  Before this moment, that would be a sort of liquid movement of dark shades of blue and black like when your eyes are just closed but you still see amorphous shapes of different shades of dark.  That spot stays in the center and steady and is bright instead of dark. Again, this is my experience and yours may differ. But I would suggest that the "embodiment" feeling, regardless of the specifics, is roughly similar.

I experience it as a sense of joyful homecoming.

Now...the reason for today's post is that I've now been back on the Mindful Eating and Mindful Living path that brought me to Buddhism for about 17 days (the exercise portion has been sporadic until recently) and today feels like that moment in meditation I described above, but with regard to the EvolVR implementation of my M.E.A.L.S. program.  What I mean by that is that I've been getting more and more excited about it with each day I've been back at it. Today, at day 17, I suddenly no longer feel like this is a thing that might happen...I feel like I've dropped in ("WHOOOMP!") and it's here and happening now and there's no boundaries between the ideas and parts and people involved, but rather one big unified community in it together. "There it is."

I don't have a clue if anyone else in the community we're building feels it or will just think this is super weird, but this is where I am with it today and it feels great.  I wanted to shout it from the rooftops, but I figured I'd chronicle it here.

As always, if anyone has questions or comments hit me up.

Timing Is Everything

As anyone who's been here before knows...I lost 110 pounds in 2010 and managed to keep all of that off for years.  After a while I gained about half back and have been there for years.  Manytimes over those years, I have tried to get back to "Full Savor" as a regular routine. By "Full Savor" I mean back to the routine of activities that enabled that loss and maintenance. With the benefit of hindsight it is crystal clear what worked, what didn't, and what must be done.

What worked:

• Tracking calories with the LoseIt! app.
• Mindful Eating
• Mindful Living (exercise)
• Consistency (all the ways in which I supported routine maintenance of the above)

What didn't work:

• Any combination of the above that wasn't all of the above.

When I lost weight, it was because of applying the "what worked" section above consistently for 11 months.  

When I kept the weight off for several years it was also due to consistently applying the above. 

When I gained weight back a tiny bit after several years it was because I stopped tracking calories. I gained a little bit, I stabilized, and I was totally ok with that. I was having to eat less and exercise more than I felt suited my life.  The weight I was at wasn't my goal weight but it was a great weight.  I was happy, felt great, and all was well.

When I later gained more weight it was because my exercise routine at the time involved driving to a park where I walked, but my vehicle broke down and was totaled.  It took a long time, perhaps a year, to get another vehicle.  During that time I wasn't able to reliably maintain my normal routine.  It became sporadic. It wasn't the park, but the time of day that made that work so well for me.  Eventually I was working twice as hard to get half the exercise, and weight started coming on.  Over time I got another vehicle, but had lost the diligent routine of "Full Savor" mode.

For several years now I could have gotten back in the routine but I stabilized once again at around half the weight I originally lost.  What I mean by "stabilized" is that my current healthy eating and no exercise landed me at about the halfway point and leveled off. So I got comfortable with that.  Big, but not so big that I felt unhealthy.  Don't get me wrong...I'm definitely not healthy, but I'm still significantly more healthy than I was in 2010.

Over the years I've tried to reboot the "Savor" life, that helped me so much, many times. And I've been chagrined at the lack of easy success I enjoyed the first time around.  WHY?  This is the question. As I said at the beginning, it's crystal clear now.  For the seemingly easy weight loss and maintenance that I enjoyed to occur all of the items in my "What worked" list must be present.

The thing that's not on that list is the invaluable, intangible joy and cold fusion style fuel that comes from those things all firing in sync with one another.  When that routine is in motion, a sense of pride and joy that feeds back in to that list and makes the "Consistency" part happen. And it becomes a sort of perpetual motion machine.  

But it is oh so fragile.  A delicate machine that will run in perpetuity so long as that balance is in place.  When one of those things gets a little out of whack and (this is the key) stays that way for too long, the whole things grinds to a halt.  And it is exceedingly difficult to get it running again. This doesn't mean you can't falter...it means that timing is everything.  You have to be mindful not only of your food and exercise, but of your routine.  If that routine is interrupted, you have to be mindful to get it back in order ASAP.

I've tried and failed many times over the last few years to rekindle that perpetual motion machine.  Typically it runs for a week or three, and then rambles to a halt.  I've also noticed that the time you can allow it to be down is longer the longer it's been in motion but it's still a matter of days.  For me.  Three days seems to be the norm, but when I was at my peak I could survive two weeks of interruption and still dive back in and keep it running.  Your experience might differ, but this has been mine.

So remember that it's not "Mindful Eating, Mindful Walking"...it's "Mindful Eating, Mindful LIVING". All of life.  

Meal Time!

Many years ago, I came up with a program I called Mindful Eating And Living Sangha (M.E.A.L.S.) based on the success I had with the book "Savor" in 2010. I envisioned a network of small groups who would routinely get together and practice the following:

• Recite the Five Contemplations
• Share a Mindful Eating experience
• Read and discuss the book "Savor"
• Practice Mindful Movement

The idea was that I would start the first group -- at that time I was overextended -- and lead it for a year. Enough time, based on my own experience, to embody the process and experience "successful" attainment of one's goals. Once that year was done, the people in that group (from my larger local area) would go off and start another year long course which they would lead, and so on and so on.

My hope was that this year-long grassroots-group exploration will deepen my own practice further, help others establish mindfulness as a way of healthy living, and - hopefully - encourage them to go out and spread the practice through starting similar groups.  If successful, it could see a viral growth since those who complete the year, may hopefully create groups of their own and repeat the process, again and again.

The first MEALS group was wonderful and fairly successful.  No one in the group experienced the dramatic transformation I did, but they all got various benefits from it, and if there was even a small improvement to one's life, I would call that a success.  But alas, no one carried the group forward and MEALS went into hibernation.

Well, it has been stirring for the last year, and it seems to be waking up now!

I've been teaching the Dharma in Virtual Reality (a story for another day) for the last couple of years, or since the pandemic started,  and it's just wonderful.  The possibilities are limitless! Back in July of last year I started thinking I could bring MEALS into VR, but was stumped as to how. 

Mindful movement is somewhat doable, meditation is for sure, but how about food?  I tucked the idea in the back of my head and began mentioning it here and there.  There was a little interest but nothing ever woke the beast. Finally, one friend in the community approached me about the book that had helped me, and the seed was planted.  He started reading, experienced immediate, noticeable benefit and water and sunlight hit the seed and it started to grow!

All of this to say...MEALS v2 is in the early stages of coming into being at last, thanks to RickRolled (his tag in VR).  He asked me for a meeting with a few people, I agreed.  Next we discussed how to go about getting together and it blossomed into a full blow open to the public event with nearly 20 people attending from within and beyond the community of EvolVR. 

The session was beautiful, informative, heartfelt, moving, and productive! We are getting the people interested together via the EvolVR Discord Server and will be scheduling another meeting soon.  I'm extremely excited about it.

As a final note, perhaps due to the coming of the aforementioned meeting, I woke up on Monday of last week suddenly extremely motivated to rekindle my full "Savor" practice and I've been hitting it all this week and loving it.  I also, unrelated, have been practicing Lojong for another Buddhist practice training I'm involved in and it has helped and complimented my practices greatly! More on all of these things to come!