Archives for Smoking Cessation

Smoking Cessation

Smoke Mindfully to Quit Mindfully: Day 17 – Feeling Check

Smoking Meditation: Day 16
Feeling Check


In the 1970s H. J. Eysenck and Kieron O’Connor (1979, 147), of the University of Psychiatry in London, postulated what now seems obvious, that “the major incentive for smoking is constituted by the physiological and psychological effects of nicotine,” and found that these effects were, in fact, “twofold” and “contradictory”: “people smoke because they are bored and wish to raise their level of arousal, while on the other hand,...
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Smoking Cessation

Smoke Mindfully to Quit Mindfully: Day 16: Change Posture

Smoking Meditation: Day 16
Change Posture


Smoking comes with postures: sitting postures, pacing postures, leaning postures. What’s yours? Study your smoking posture and try to change it throughout the day. For example, if you smoke sitting down, try standing a few times. If you tend to smoke leaning on a wall, try squatting. If you smoke sitting with your legs crossed and your smoking elbow resting on your knee, with an air of bohemian distance...
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Smoking Cessation

Smoke Mindfully to Quit Mindfully: Day 15: Change the Lip Grip

Smoking Meditation: Day 15
Change the Lip Grip


The lip grip is one of those smoking-behavior subtleties that goes entirely unnoticed until your lips numb out on Novocain after a trip to the dentist’s office. As you smoke your next several cigarettes today, notice your default lip-grip position. Notice if the cigarette “lands” in the same spot between your lips or if it widely travels around your mouth. Notice if you pout your lips forward...
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General

Smoke Mindfully to Quit Mindfully: Day 14: Time a Smoke

Smoking Meditation: Day 14
Time a Smoke


Time a smoke. Get your watch ready, and start the timer as you light the cig. No need to rush. It’s business as usual. Note the time when you are done. Write down the duration of the experience on the back of the pack. Repeat this practice a few times throughout the day to get the average. Ponder what accounts for variability in duration.

Read the Original/Introductory post...
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Smoke Mindfully to Quit Mindfully: Day 11: Puff Dynamics

Smoking Meditation: Day 11
Puff Dynamics


Back in the late 1970s, researchers used “miniature flowmeters” that were “actually incorporated into the cigarette” to study puff dynamics. They noted that most smokers “reduce their puff volume after the first three or four” puffs and that “under conditions of stress, both puff duration and puff interval were shortened."

As you smoke today, take note of these puff dynamics. Pay attention to how your “puff volume” varies in the...
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Smoking Cessation

Smoke Mindfully to Quit Mindfully: Day 9: Change Brands

Smoking Meditation Day 9
Change Brands
Smoking is a marriage to a brand. A brand is ownership (to brand is to own). Break your bonds. Un-brand yourself. Dare to be disloyal for a day. Reclaim your smoking sovereignty: you are free to inhale any smoke you want. Dare to have an affair with a different brand. Change your brand to change your mind today. Buy a pack of something unfamiliar today and smoke...
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Smoking Cessation

Smoke Mindfully to Quit Mindfully: Day 8: Just Smoke

Smoking Meditation Day 8
Just Smoke
Zen trainers tend to instruct: when you eat, just eat; when you walk, just walk. The idea is to commit to the present, to pledge allegiance to the here and now of your life, whatever you happen to be doing. Today, when you smoke, just smoke. Kill the TV, set the coffee aside, break away from work; in other words, avoid multitasking by mixing smoking with either...
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Smoke Mindfully to Quit Mindfully : Day 7: Change How You Enlighten

Smoking Meditation Day 7
Change How You Enlighten
Smoking is pyrotechnics: the cigarette is a fuse, your lungs a bomb of pleasure and worry. Today’s objective is to change how you set yourself on fire. Make time today to get a new lighter, a lighter you wouldn’t intuitively use. For example, if you are into classy metal lighters, get a cheap plastic lighter with a cheesy theme. If you prefer a minimalist, slick,...
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General

Mindful Smoking/Awakening the Smoking Zombie: Day 6: Deal Yourself a Hand

Smoking Meditation Day 6
Deal Yourself a Hand
Consider starting to collect empty smoke packs, and cut out the fronts and backs to make a deck of playing cards. A typical deck has fifty-two cards. If you smoke a pack a day, you get to save two playing cards (front and back) a day. With this in mind, you’ll have a full deck by day 26.  As you collect the cutouts, use a...
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