“The Zen10 Technique Summary 1. When you notice you are craving a binge urge say the phrase “Zen10” to yourself. 2. Cultivate a sense of space between the craving and your need to act on that craving. Rest your mind in that space. 3. Wait 10 minutes before taking any action towards a binge. When the time is up, see if you can extend it by another 10 minutes. Try to keep going until the urge subsides. To help cultivate a space you can: - Use mental visualization to strengthen your resolve. - Dismiss any binge urges. Brush them off and let them be. - Apply the Muscle Release Technique for powerful urges. - Apply the Calm Breath for deeper relaxation. - Move on with your day and focus your attention elsewhere. Following these steps won’t magically get rid of binge urges (I wish it could) but it will ease the intensity of those binge urges and it’s a great tool to use whilst you progress through the rest of the Binge Code Program.”