Theodora Wilner MA, RYT

Identify the Obstacle
Acknowledge the unwanted habit by bringing it into conscious awareness. Close your eyes and ask yourself, What do I really want to change?

Present Moment Awareness
As you smoke (or drink, shop, overeat, lose your temper, etc.), notice the sensations in your body and the thoughts in your mind and let go of all judgments.

Envision the New
Close your eyes, take a deep breath, and envision the change you want to make. Create the new script in your mind and write it down. Read it each day.

Clear the Space
Set a date for ending the habit. Start on Saturday morning so that you will have the weekend to focus on your changes.

Fill the Void
Habits fill deep-seated needs, so when you drop an unwanted behavior, you need to replace it with a nourishing one. Find an activity that provides sustainable comfort.

Surround Yourself with Healthy People
You may need to put some distance between yourself and those who continue to engage in the habit you are quitting.

Recipe for Ginger Water

 A simple, cleansing, balancing, no-cal, yummy drink.

Peel and chop a large fresh ginger root.
Steep in a gallon of boiling water for several hours.
The longer it steeps, the stronger it is. Strain.

Sweeten with Stevia or honey if you wish.

Walking meditation is not a means to an end;
it is an end. Each step is life; each step is peace and joy.

Slow down.

At first, when walking slowly, you might feel unbalanced, like a baby when it first learns to walk. Follow your breathing, dwell mindfully on your steps, and you will soon find your balance.

Be aware of your breathing, and this too will nourish each step. Awareness of breath preserves mindfulness and peace.

Now notice your surroundings. Notice how you feel.

As you walk,  let go of your sorrows, let go of your worries.

Now you can bring a smile to your face. This half smile is the fruit of awareness and joyful peace of mind.