Build a nightly ritual around mindfulness rather than midnight snacks.

Scroll down to read a transcript of this audio. 

In the evening hours, it’s quite common for thoughts to drift toward food. 

Especially if you’re going to bed on an empty stomach.

It’s normal to have these thoughts, these cravings.

It’s even normal to let the cravings dictate behavior without any thought whatsoever. 

The unstructured evening hours are often full of mindless eating. 

You’ve chosen mindfulness. Eating with intention. 

But you may still feel like something’s missing - an after-dinner treat. A reward for your day’s accomplishments. 

Evening rituals frequently revolve around food - a piece of chocolate, a bowl of ice cream. 

Hunger is seldom the motivating factor in these moments. 

The absence of food is the absence of reward. 

Replace your late night snack with a healthier habit. 

First, eliminate any distractions that may prevent your thoughts from settling down: Computer screens, blue light, notifications on your phone. 

As you shift your thoughts away from food, pour yourself a mug of herbal tea - peppermint or chamomile or valerian root. 

If not tea, make it something warm - bouillon, warm water with lemon. 

Pause here and re-start once you have your drink in hand.

Take your mug into your bedroom and sit on the edge of the bed. 

Cup your palms around the outside of the mug.

Feel it flow from your hands, through your arms, rising to your shoulders, just below the neck.

Are you holding tension anywhere? Are you clutching the mug or are you able to relax your grip without spilling?

Feel the heat move through your body and follow that energy all the way down to the soles of your feet.

Even as the warmth subsides, maintain awareness of each of your muscles, and check in with your lower half. 

Begin with your toes. Are they gripping the floor? Move them around, squeeze out any excess tension, and then let them relax. 

Now move your awareness up through your ankles into your calves.

Flex your right foot, giving your calf a gentle squeeze. And release.

Switching to the left side. Another breath. Flex your foot. Hold it... And release.

On the next breath, lift your awareness up to your midsection.

Crunch your torso to the right, to the left, and then relax your abdominals. Let your rib cage swing open as your breath fills your stomach. 

As you exhale, release your shoulders down to your side and allow your head to drop down with them. 

Gently roll your head from side to side, easing that tension in your neck.

Inhale through the nose and feel your head slowly rise with it.

Exhale out the mouth and allow your head to drop back down, even deeper.

More content? Rewarded for the day’s effort?

Your reward will come with routine. Take the parts of this exercise that work for you and repeat them tomorrow. 

Let active relaxation become your ritual. 

Try it each night this week, and see how your evening evolves. 

Go ahead and finish your tea now before tucking yourself in.

Reward Your Brain Before Bed

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