Day 2 of the 12 Days of Healthy Eating Gifts
brought to you by WiseHeart Wellness WorldWide
Treating food addiction and compulsive eating

One of the most important preparations for eating a meal is the preparation to be calm, no matter what happens at the mall or in the kitchen. Here are 2 easy exercises to increase your ease right now.

Standing Mountain Pose or Tadasana

Standing Mountain Pose or Tadasana is the simplest of yoga poses. It is a place to begin. Feelings of awareness in body, mind and spirit can be initiated here. In the ease of the pose there is the ability to reflect on the sensations that are created in the body and the breath.

1. Stand up straight and feel your feet on the floor lined up under your hips.
2. Let your arms hang down your body at your side.
3. Rock your body slowly back and forth and side to side until you feel your weight balanced in on all four corners of your feet.
4. Move your attention up your legs and slowly tighten the muscles in your calves drawing them up towards your knees.
5. Engage your thigh muscles gently rotating them inward to create some space in the pelvis.
6. Allow your tailbone to drop into this space as your abdominals and your lower ribs draw in.
7. Lift your chest slightly and reach the crown (top) of your head up towards the ceiling
8. Look straight ahead at a point on the wall breathe deeply in and out.
9. Soften where you can while still feeling the muscles of the body helping to keep you upright.
10. Pay attention to each step again. How do you feel? Where is it hard to hold? Where is it easy? Where is there tightness and where is there softness?
This is a lovely pose to do anywhere. Even if you can't do the whole sequence while standing in a lineup or a momentary break from working in the kitchen, you can begin to bring your attention into your body for a moment.
Pranayama - One Minute Breath Exercise
Pranayama is the exercise of breathing in ways that facilitate the development of Prana or life force. Part of the life force is breath and breathing. Yogi Bhajan believed that we only have so many breaths to take in this life. By slowing down our breath we can lengthen our life. As we slow down we are better able to slow down our brains and let go of thoughts and emotions and behaviors that don't serve us. Sometimes when we think we are hungry we are just hurried, this can help you slow things down anytime.
One minute breath. - This exercise is called one minute breath because the goal is to breathe one cycle in a 60 second period; breathe in for 20 seconds, hold for 20 seconds and then breathe out for 20 seconds. However , most of us begin with a much smaller amount of lung capacity. As we practice we increase the amount of time we take to complete a breath cycle. You can with just 4 seconds and then increase it as you feel able. The key is not to strain yourself, because this involves breath retention it should be approached cautiously and slowly. In this and all things yoga be gentle with yourself. The more you can allow yourself to be where you are at this moment the more this exercise will help build your Prana.

Sit comfortably in Easy Pose (cross legged) or on a chair with your feet firmly on the floor or in your car for a moment before you enter the mall.
1. Sit up straight to allow the maximum passage of air through the lungs.
2. Close your eyes and begin to focus on your breath.
3. Take 5 long deep breaths to help relax you.
4. Begin to count 4 as you breathe in, then hold for a count of 4 and release and breathe out for a count of 4.
5. Repeat this pattern for anywhere between 1 and 30 minutes.

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Watch for the rest of your Eating gifts including meditations, yoga moves, a hydration calculator and discount coupons for our upcoming programs. WiseHeart Wellness wishes you Happy Healthy Eating in everything you do! 

Author's Bio: 

Nancy Anderson Dolan of WiseHeart Wellness Services provides treatment, public education and media information on food addiction and compulsive eating. She speaks and facilitates programs internationally and has been a counselor for over 30 years and a recovering person maintaining a 150 lb weight loss, for over 2 decades. Current research is with people maintaining 100lb+ weight loss and how they continue to do that. WiseHeart Wellness now provides assessment and treatment online including brain chemistry optimization to end addictive eating. More information can be found at