Techniques for Weight Loss and Wellness

Empowerment. Willpower. Discipline. When it comes to weight loss, many of us would be in a position to celebrate long term success if we had willpower and discipline when choosing our food, because weight loss is as much about how you should think as it is about what you should eat.

Your brain is a powerful organ; your thinking pattern represents half the battle when tackling weight loss. The brain, in its simplest form, was developed in layers, each one working in conjunction with the other to allow for human survival. The brainstem is the first layer, also called the “reptilian” brain. It responds automatically to body signals and basically keeps us alive. Old patterns, habits, and most addictions are rooted deep in the second layer of our brain, an area called the limbic system (the “feeling” part of the brain that allows us to learn and form memories). A more complex layer, the cerebral cortex, also called the frontal lobes (or thinking brain), was added throughout evolution. Since habits and addictions follow the path of least resistance, activating the thinking brain to take charge of your thoughts is crucial. Once you master that goal, you will be empowered, leaving old unwanted habits by the wayside.

Breathing and meditation are essential for re-focusing in times of stress, such as when faced with a deadline or a piece of chocolate cake! A good dose of will power is what you need to get started! From there, you will develop discipline to continue on with these techniques because of how relaxed they make you feel. In turn, you become empowered to breathe and meditate during stressful times, allowing you to focus on making better decisions when it comes to eating.

In part 1 of the Meditation and Breathing Techniques article, you will learn about five relatively quick techniques that only take a few minutes out of your day. Part 2 delves into more involved practices for deeper relaxation, requiring 20-30 minutes per technique.

Tap Into your Thinking Brain

1. Sit in a comfortable chair, with no distractions.

2. Take a few deep breaths, letting the exhalations last longer than the inhalations.

3. Just sit with yourself, watch your thoughts, being a witness to them.

4. What are you thinking about? Do not do anything; feel the thoughts flow in and out.

5. Next, do a “body scan.” Where are you carrying tension? How are you feeling?

6. Just notice . . . do nothing . . . and be the detached observer.

Positive Points

Balancing and focusing suppresses the instinct to act without thinking. This exercise will help you think more clearly when stressed, as it balances the energy around specific memories, situations, and acquired skills, re-directing it to the frontal lobe.

1. Lightly touch the point above each eye with the index finger of each hand.

2. The points are on the frontal eminences (bony parts) above each eyeball, midway between the hairline and the eyebrows.

3. Apply gentle pressure.

4. You can also place your thumbs in the hollow adjacent to each eye, with the same amount of pressure. (If you have a particular problem to focus on, try ESR below)

5. Relax and take deep breaths.

6. Certain essential oils (lavender, for example) can aid in relaxation of this type.

Deep Breathing to Relax Quickly

1. Get comfortable, whether you are sitting, standing, or lying down. Rest your hands on your abdomen (the tips of your middle fingers should meet).

2. Imagine that your abdomen is a hollow sac beneath your hands. Inhale through your nose, and visualize the air filling that hollow sac until full; your hands will rise as you inhale. So this 10 times.

3. If it helps to focus, count or repeat a phrase like “I am in control of my personal space,” or anything else that is self-guiding.

4. Hold your breath for only a couple of seconds, repeating a phrase or counting if you wish.

5. Exhale through your mouth, repeating a word like “calm,” “relax,” or “quiet.” Completely release all the air from the “sac,” which should take twice as long as your inhalation (i.e. 20 counts).

6. Repeat this exercise as many times as possible.

Emotional Stress Release

1. Lie down to support your arms.

2. Place the three fingers from each hand (between your thumb and pinkie) on your positive points, and your thumbs in the hollows adjacent to each eye.

3. Focus on the problem, and stay with it until your mind starts to wander and the tension dissipates.

4. You can do this for someone else (place your hands in the above positions on their head), or have someone do it for you while you sit and focus.

Hook-ups: Balancing and Centering

1. Sit comfortably, cross your left ankle over your right ankle.

2. Extend your arms in front of you, crossing your left wrist over your right.

3. Interlace your fingers and invert your hands so that your knuckles point toward your chin.

4. Close your eyes if you wish, and breathe deeply, relaxing for about one minute.

5. You may wish to press your tongue firmly against the roof of your mouth as you inhale, and relax it as you exhale.

Now, think of three times during your day when you can use these breathing and meditation exercises to attain balance and relieve stress. Program these times into your mind, write them on your calendar, or enter them into your blackberry. Reducing and managing stress is a key component of any weight loss program. It is all in your head!