Fully Embodied Living is based on 4 Pillars:

Connection to Body
Connection to Nourishment
Connection to Presence
Connection to Growth

Each day of the Initiation has 3 gifts:

• a guided meditation,

• a video of accessible stretches or body practices,

• writing on healthy nourishment.

  
  Please enjoy all 3 gifts, or just check out the ones that resonate with you.
  This page will always be here for you to come back to whenever you need.

Day 1: Reducing Stress

The first day of this introduction is all about getting a little bit quieter, more connected to the self,
so that in the days that follow, you can take it all in as fully and as enjoyable as possible.

Stress & Eating

When we are stressed, we often don’t make the best food choices. 

Stress, food, & eating can be emotionally sensitive topics, & the information that I am giving here is actually quite powerful,
so please, read all of this slowly & thoroughly, from the part of you that is most wise & compassionate.

The science of stress & eating goes something like this: When we’re stressed, we have higher levels of cortisol (the stress hormone) in our system, which puts our body in the survival state of ‘fight or flight’. This, in turn, triggers hunger, particularly for high calorie foods. This phenomenon made sense for early humans - we needed a fast, easy source of energy - SUGAR!!!!  - in order to ‘fight’ or ‘flee’ when faced with danger. 

Can anyone relate to this desire to eat upon the onset of stress?

And now, with most stress being long-term, we tend to have long-term food habits, or even addictions - to calorie-dense, nutrient-poor food - to help us through stressful situations. This includes all sugary snacks, fast food, and even some of our favourite comfort foods - such as those based in white flour (pastries, pizza, crackers, cereals), which quickly converts to sugar. The food industry certainly takes advantage of this , by making junk food as attractive and as available as possible. But with knowledge and awareness, we can empower ourselves to recognise our stress, and to manage it in healthier, more compassionate ways.

We can empower ourselves. We can take control of our own health & well-being.

Stress can come in the form of a traumatic event, such as when we lose a job, or a relationship, which may trigger a binge (or 2, or 3) of ice cream or cookies,  but stress is often our chronic state -  from long term financial insecurity, from living through a pandemic, or from any trauma that has become stuck in our nervous system - and we can soothe this by making late night pizza or cereal binges our habit. Stress can also take the form of  uncomfortable emotions - such as loneliness or boredom - which can cause us to eat as a way of distracting ourselves.
It’s something ‘to do’ rather than ‘to feel’ the naked emotion that visits us.
Disordered eating is when we eat for reasons other than hunger, and stress is a huge trigger for disordered eating. 

Time for more science: 
Often, our favourite comfort foods are low in fiber (& nutrients, by the way),  making them convert easily to sugar as soon as they enter our body.
This sugar not only gives us a quick boost of energy in the form of fast calories, it also causes a spike in the levels of the hormones dopamine & seratonin - which, among other things, cause us to feel pleasure & happiness.
We feel some short term relief from the job stress, the pandemic, the breakup, or the boredom.
The problem with doing this habitually is that, over time, our body acclimatises to the high levels of sugar that we are eating, and it starts to de-sensitize, causing less dopamine to be released.

We have to eat MORE sugary comfort food in order to release the same level of dopamine that we have grown accustomed to - which is often what we do, because what we want is not the pizza, or the cereal, or even the sugar. What we want is the relief, the pleasure, the happiness. 

We can eat to remind us of happy childhood feelings of security & nostalgia.
We can eat to feel grounded, to calm the feelings of anxiety in our brain & in our belly.
We can eat too much when we are out with people to help us manage nervousness.
Hormone changes & imbalance can also play a huge role in stress and food cravings. 

Classic signs of stress-induced eating are when:

• The feeling of hunger comes on suddenly - physical hunger is more gradual

• We crave specific food - physical hunger is not food-specific

• No matter what we eat, we don’t feel full (because the hunger is not physical)

• We often eat with less awareness, and before we know it the pint of ice cream is gone

• Feelings of shame or guilt often follow afterwards

Stress-induced eating can be a habit that is hard to break.

We often already know all of the nutritional advice, but when we are in the stressful or triggered state, we are not able to make good food choices, because we are not operating from the logical part of our brain - we are in ‘fight or flight’ - the survival part of our brain. A good first step is becoming aware of our stress and emotional triggers when they happen. Then, we can observe how we currently manage them with food, and then, we can practice how to manage them in healthier ways over time.

Getting proper sleep and exercise, plus spending time in nature or with our dear ones (pets included) are vital to reducing stress.
Listening to music, using aromatherapy, and practicing meditation or breathing techniques are also extremely beneficial.

But a fundamental thing that I think we need to learn, is how to face stresssful situations, & uncomfortable emotions (both of which are inevitable to being human), with compassion, kindness & forgiveness towards ourselves. 

Some simple self care practices to try out for managing stress more healthily, and for reducing stress-induced eating are:

• Notice when you feel a food craving, and take a moment to investigate if this craving is coming from actual physical hunger, or from some other trigger. Even if you realise that the craving is due to stress or to avoid feeling an uncomfortable emotion, and you eat the food anyway, treat this as a victory, just for noticing it. 

• When you feel a craving for something sweet, instead of reaching for something processed and with empty calories, can you find something sweet that does have good nutritional content - like fruit, or whole grain granola with yogurt, or dark chocolate?

• Discover which senses other than taste respond best to stress-relieving stimulus. Does listening to your favourite music feel sweet, or having a bath with your favourite essential oils, or petting your furry cat? Connecting to the senses is a fast and effective way of taking the body out of ‘fight or flight’. 

• Investigate good sleep hygiene practices and how you can get a better night’s rest. A good first step is making sure that your last meal is at least 2 hours before bedtime, and that all electronic devices are off at least 30 minutes before bedtime. Good sleep is one of the fastest ways to reduce a chronic survival state. 

• In addition to the meditation included in this program, take some time everyday simply to place the attention on the breath - even if it is just for 1 minute. Here is a simple practice: Make your exhale longer than your inhale. Sitting or lying in a comfortable position, count the length of the inhale and the exhale. Start by making them the same length, for example, 4 counts each, and then gradually make the exhale slightly longer, for example, 6 counts. The suggested practice is that the exhale eventually extend to being twice the length of the inhale. Let this practice take time, so that it doesn’t inadvertently cause stress - the exact thing it is meant to treat! 

For Longer Term Stress Management:

When you notice that you are feeling stress, or a stressful emotion - which could be anxiety, but could also be boredom or loneliness - treat this as an invitation to practice self-compassion.
Self compassion could manifest in reaching out for support - from a trusted dear one, or from a therapist or counsellor who specialises in your specific needs. Self-compassion could also come in the form of taking the time to gently feel your feelings, instead of pushing them away with the distraction of eating. Initially this may cause an increase in stress, because feelings are not always pleasant to feel, so please be kind and gentle with yourself as you do this.
Start with something manageable.
Feel your breath, and feel your connection to the ground.
Remember that all of us human beings feel these difficult feelings, and are stressed at different points in our lives, and that although it is not always easy, it is possible to become more ‘comfortable’ with feeling the ‘uncomfortable’.
Remember that, just like all human beings, you have the inherent right and the inherent possibility to inner peace, regardless of the circumstances or emotions that visit you.
Consistent therapy & meditation practice are always recommended to support this process. 

I think the most important thing to practice - is the practice.
‘Conquering’ stress-induced eating is not a one-shot deal - it is something that we can, and need to do, over a long term.
It does get easier.
It becomes more familiar, more of a habit.
As I said above, all of us as human beings have stress, and all of us have the desire to ‘get rid of it’ as fast as possible - and food can be our release.
This is all part of human nature - but this is not the whole story.
We are growing & evolving, and we CAN develop healthier ways of managing our stress, of feeling our feelings, and of ‘getting comfortable with discomfort’. It can take a bit of effort to begin.
The process of noticing is often the hardest part.
But, as my friend the professional juggler says, ‘just practice, and you WILL get better’.

I have many writings on how to manage and reduce stress AND increase mindfulness & self-compassion.
Here is one offering.

I also have many YUMMY recipes & tips for mindful living & eating - just scroll to the Nourishment Section on My Blog Hub

Wishing you well. Take good care.