Hi Anita,

So, I began by admitting I was binging and that it wasn’t feeling good to me physically or mentally….So, I was simply ready to face it and be honest about what I was doing and that it wasn’t making me happy.  Then, I started to notice what was happening when I was being triggered to binge after dinner…So, I was simply starting with trying to be more mindful…more conscious instead of living on automatic and being completely unaware.  Then, when I felt a craving, I would sit down and breathe…just make myself sit and go from my head to may heart and pay attention to my body and notice what sensations I had and what thoughts were coming to mind.  I would get scared a little sometimes, which is common for me when I start to pay attention, and would tell myself…”I can allow this and it will be ok, I can do this!” So, that helps me stay with just noticing what is going on physically while breathing and riding the “waves” of craving….As I start to allow whatever is happening in the moment to happen without resisting it, I ask myself questions…ie: “how would my body feel if I gave into this craving?” My answer, from experience is, “I would feel miserable, bloated, uncomfortable and defeated mentally.”  As I reflect on remembering how it really feels when I give into my cravings…the reality actually…my desire to act out diminishes and my response changes.  I recognize that I am comfortably full and that I really rather feel comfortable than miserable.  So, when I get to this place mentally, I just sit with the good feeling of the having ridden the temporary wave I was initially scared of and tempted to act out on, and enjoy that feeling of success.  It’s basically the mindful practice RAIN just written here in how it usually plays out for me.  Thanks for asking!