In this guide I’ll reveal why somatic meditation is the key to stopping emotional eating.
If you’ve ever turned to food for comfort in tough times, you’re not alone—38% of adults report overeating or eating unhealthy foods in the past month due to stress. But the good news is, there are many meditation practices that can help. One wonderful form of meditation that I’ve found especially helpful for this is somatic meditation, a powerful technique that I teach in my meditation lessons. It will help you regain control of your diet and build a healthier relationship with food. I’ve seen this work with many of my clients, including Joan whon lost a massive 37lbs. (I’m so proud of you Joan)!
What is Somatic Meditation?
Somatic meditation is a unique practice that focuses on awareness of the body and its physical sensations. Unlike traditional meditation practices, where the mind plays an active role in guiding your focus, somatic meditation deliberately rests the mind and directs attention to bodily sensations. This allows you to feel emotions and physical cues without judgment, creating a deeper mind-body connection.
Somatic meditation teaches you to tune into sensations like hunger, discomfort, or even cravings, helping you release stored emotions that could otherwise lead to emotional eating. As you practice, you’ll gradually realize that you have the power to respond mindfully to emotions and triggers, rather than reacting impulsively. It’s a transformative experience—one that can help you regain control and successfully lose weight.
Link Between Somatic Meditation And Emotional Eating
Emotional eating often begins when the body sends signals that we misinterpret as hunger or a desire for food. These sensations are frequently connected to emotions like stress, sadness, or anxiety, leading us to reach for comfort foods. Somatic meditation teaches us to tune into these physical sensations and connect them to our emotional states, which enhances our control over our impulses.
For example, after practising somatic meditation, the next time you feel the urge to eat you’ll be able to pause and say to yourself “This is just a sensation in my stomach. I don’t actually need to eat.”
Lao Tzu said, “The body is a river, the mind is a cloud. The mind constantly creates emotions that pull us in different directions, but if we’re mindful, we can notice these emotions and let them pass by without attachment.” You have the power to notice your emotion and simply let it pass by like a cloud without having to comfort eat.
Somatic Meditation Helps Regulate Emotions, Stopping Comfort Eating
Somatic meditation is incredibly effective in improving emotional regulation, a critical aspect of preventing emotional eating. It helps us recognize how emotions manifest physically in the body, so we can process and release them more effectively. It enhances mind-body connection to provide a healthier outlet for emotions, reducing the impulse to use food as a coping mechanism.
With somatic meditation, you’re not just building awareness—you’re also building resilience. The more you practice, the more you will be able to stay grounded, even in moments of intense emotion. But please do be patient with yourself. Remember, emotional regulation is a skill, and you are developing it with each mindful moment. The journey may not always be linear, but each step forward is a victory in itself.
Stop Emotional Eating With This Meditation
1. Find a Comfortable Position: Sit in a comfortable position with your back straight. You can either sit on the floor or in a chair—just ensure that your posture is relaxed yet alert.
2. Focus on Your Breath: Close your eyes gently and take a few deep breaths. Breathe slowly and deeply, allowing your stomach to expand as you inhale and contract as you exhale. Focus on the rhythm of your breath, and allow it to relax your body.
3. Scan Your Body: Bring your awareness to different parts of your body, starting from your feet and moving up to your head. Notice any areas of tension, discomfort, or warmth. Simply observe these sensations without judgment.
4. Explore Sensations: Once you’ve scanned your body, turn your attention to any sensations you might be feeling related to hunger or cravings. Focus on the area of your body where you feel it most strongly. Is there tightness in your stomach? A fluttering in your chest? Observe how these sensations feel.
5. Release Judgment: Instead of labeling these sensations as “good” or “bad,” simply notice them. Understand that emotions and physical sensations are temporary and they don’t have to control you. This non-judgmental awareness is the foundation of somatic meditation.
6. Observe Without Reacting: If you’re feeling the urge to eat, notice how your body reacts to that impulse. Rather than reacting immediately, pause. Take a few breaths and allow the feeling to pass. If the urge to eat is still strong, ask yourself: “Is this true hunger, or am I eating to manage an emotion?”
7. Practice Regularly: Aim to practice somatic meditation daily, even for just 5-10 minutes. The more you practice, the better you’ll become at recognizing and understanding your emotional eating triggers.
Tips on Somatic Meditation
If you’re new to somatic meditation, here are a few practical steps to help you get started:
1. Start with Breathing: Begin by focusing on your breath. Take five minutes each day to calmly observe your breath with your eyes closed. This can help calm the mind and prepare you for more advanced somatic meditation practices.
2. Be Curious: As you progress, start being more curious about the sensations in your body. For example, when you feel hunger, pause and examine how it feels. What physical sensations are associated with it? How would you describe these sensations?
3. Progress Gradually: If you’re dealing with emotions like stress or trauma, start slowly with somatic meditation. Don’t dive into deep emotional exploration right away—begin with basic awareness of your bodily sensations, and gradually build from there.
Challenges in Meditation for Emotional Eaters
One of the main challenges of somatic meditation, particularly in the context of emotional eating, is how quickly bodily sensations can trigger automatic eating behaviors. For someone with a habit of emotional eating, sensations in the body can instantly lead to thoughts of food. Breaking this cycle takes time, patience, and consistent practice.
It’s not about achieving perfection right away; it’s about the process. Be patient with yourself. In moments of struggle, think of this: every time you catch yourself and bring awareness to your sensations, you’re growing. Every time you pause before reacting to the urge to eat, you’re strengthening your emotional resilience.
Have an Open Mind
When starting somatic meditation, it’s essential to approach all bodily sensations with curiosity rather than judgment. Many people make the mistake of avoiding certain physical sensations, especially those that feel uncomfortable or unfamiliar. This aversion can create a barrier to progress.
I want you to remember this: your body is not an enemy. Every sensation, whether pleasant or unpleasant, is an invitation to learn. As you build awareness, you’ll begin to understand what each sensation is telling you—about your emotions, about your triggers, and about the deeper aspects of your mind.
Every sensation is an opportunity for growth, even if it feels difficult in the moment. With time, you’ll become more comfortable with discomfort. The more curious and open you are to your sensations, the more power you have over your responses.
Conclusion
Somatic meditation is a powerful tool for preventing and managing emotional eating. By enhancing your awareness of physical sensations and learning to respond mindfully, you gain more control over the triggers that cause emotional eating. While the process requires patience and consistency, the benefits are immense. With regular practice, you’ll improve your emotional regulation, reduce your reliance on food as a coping mechanism, and build a healthier, more connected relationship with your body.
I believe in your ability to make lasting change. If you choose to work with me privately, we can dive deeper into somatic meditation, uncover the root causes of emotional eating, and transform your relationship with food. Together, we’ll create a personalized meditation plan that fits your unique needs and helps you regain control over your emotional responses. Reach out to start your journey today.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.
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