Attacking yourself? The *GULP* moment that changed the way I thought of me.

Long ago, I was ranting and complaining about myself really viciously.

It wasn’t the usual kind of inner rant, as if I had a really mean, abusive voice yelling at me “Why did you eat that? What’s wrong with you? Really? You’ll NEVER get this right.”

This particular rant, I was actually sharing what I was thinking out loud. 

I was in a 12 Step Meeting (I can’t remember which kind, I went to many). I felt full of despair, and it was definitely about food and eating and my body. I felt entirely disgusted with myself and the whole ongoing experience.

What I wanted most was to shut down my behavior, my mind. I did NOT appear to want to understand what was going on with a more open mind. 

I knew what was right and what was wrong, and I was definitely wrong.What if I had been able to pause, and treat myself with loving compassion….and ask if what I was thinking was true?

How did I react when I believed I KNEW I was doing it wrong?

Full of despair, anger, self-attack, aggression, dictatorship.Who would I be without “my” opinion?

Someone shared something with me after my sobbing and complaining and agonizing about how awful I was. 

It changed my life. 

Not instantly and forever. I went into that mode of judgment to the self again, oh yes.

Many times. 

But something was aware of the words the person shared with me, and how they were truer than what I was saying to myself.

What I see is, when I give up being furious with myself about my behavior or my appearance related to weight, I have a chance of understanding what’s happening in a bigger picture, and ending the torture.
Love allows all the “bad” things we do with food and eating, it seems, to dissolve.

Not violence and control. 

“We grow to believe we need to be improved and are badgered into self-improvement programs. But none of that is true. We don’t need more criticism or badgering; we need a loving, supportive ‘coach’.” ~ Cheri Huber

Much love,Grace

P.S. Eating Peace Process, an in-depth program for those of us with eating concerns, will start again May 1st. Stay tuned for more about this program about self-inquiry, ending control vs wild abandon mentality, and using the way we eat to enlighten ourselves to what’s really true: love has the power. 

Do you give yourself a Gold Star when you’re “good” with food? Restore power without earning it.

Seeing things in right/wrong, black/white, good/bad, perfect/broken, credible/untrustworthy, real/false, junk/treasure, health/disease….

….yikes. Sigh. 

It’s such a grand flip-flop. 

A world of duality.

And when it comes to food….what a huge massive list there is of “right” foods and “wrong” foods. 

It becomes a religion. Good vs Evil. 

And on top of that, we’ll believe if we succumb to eating, over-eating, purging, consuming that off-limits item….

….WE are bad. We are out of control. Without personal power or personal authority. 

I find when we have this sense of powerlessness, there’s sometimes so much resentment and feeling like a victim (of our own behaviors and foods) and suffering. 

Who would we be without the beliefs that the only way to acquire supportive power and strength is to follow the “right” plan?

What if we stepped away from a religious, dictatorship or authoritarian view of eating, food, or body image?

“Out beyond right and wrong, there is a field. I’ll meet you there.” ~ Jalaluddin Rumi

Turning the thought around: there is no wrong/evil/bad food. There is only wrong/evil/bad “thinking” or perspective about some foods. 

Can we be peaceful in the presence of any kind of food?

This is the way to true feeling of power; beyond rules, regulation, diet plans, rigidity.

Placing the blame or judgment on food, eating, the body, those other people, even ourselves….leaves us powerless. 

Instead, with our eating patterns we can get very curious, non-judgmental, full of wonder, asking questions, intrigued by this off-balance eating behavior and what is going on.

That’s where the gold is. 

Out in that field. 

Much love, Grace

Finding your own movement groove–joyfully

I’m still joyfully contemplating the conversation I got to have with Byron Katie about eating, guilt, hopelessness, ice cream, and the changes she herself experienced that were so radical.

If you didn’t see it yet, you can watch it here.

The great questions when it comes to our eating woes usually sound like “what’s wrong with me?” or “why can’t I just stop this obsessing?”

And there are also many more lists of “shoulds” and “shouldn’ts” that also plague us.
Last weekend, I jumped out of bed on Saturday morning so happy and excited because Saturday mornings I put on a dance with my husband Jon that has become one of the highlights of our week.

We create a huge, eclectic set list 80 minutes long, we rent a dance hall for two hours, we roll in speakers, laptop and sound equipment and hang up fabrics to decorate the space….and we sweat without planning or trying or pushing. Forty to sixty people come every time.

For me, it feels like the thrilling movement like the kind when you’re a child and you spring into the day, leap down the steps, roll down a hill, fly along on your bicycle, or jump for joy.

There is no “should” about exercising. There is no “shouldn’t” about sitting still.

One thing I think that helped me deeply recover at a core level from my eating and body image obsession was to question every rule I ever learned that I had not actually tested out and felt to be true for myself.

One of these rules was most certainly “I should be exercising”. 


My belief, especially as an athlete, was that I should be pounding the pavement at all times and all hours. NEVER LAZE AROUND.

It became very serious, and rule that meant if I exercises, I was “good” and if I didn’t I was “bad”.

Who would you be without that dreadful story?

I noticed I began to love moving in my body again, when I didn’t have a “should” about it. I quit the long runs. I quit doing anything that wasn’t pleasant or fantastic. I tried new forms of movement like aikido, and qigong, yoga and freeform dance.

Do you have stressful beliefs that you “should” be exercising or you “can’t stand” exercising?

Much love,Grace

P.S. My monthly open First Friday 7:45 am PT for anyone wanting to take 90 minutes to meditate in The Work (no fee) is TOMORROW. Join ten minutes before we begin (7:35 am) here. If you want to speak and be heard, choose phone or WebCall to connect. Listen-only choose Broadcast. 

The biggest reason we emotionally eat, and what we can do about it

Fear is such a strong emotion. 

Maybe one of the #1 key feelings to address when it comes to addiction, compulsion, reactions to life. 

Fear leads to anger. Fear leads to resentment. Fear leads to withdrawing. Fear leads to not trying in any way to get your needs met that might involve getting hurt. Fear leads to guessing.

Fear leads to eating. 

It has many forms: terror, nervousness, anxiety, worry, rumination, planning, irritation, controlling, forcing, battling, fighting, aggression, passivity, pushing, criticism, fury, smallness, shyness, hiding….eating. 

There’s signage that’s used in so many construction sites where people are operating big bulky dangerous equipment: Safety First.

In this case of compulsive behavior, the big bulky dangerous equipment is our thinking. 

A wisdom can come from this little phrase “safety first”, because if you don’t feel safe (enough) you won’t be able to do inquiry or deal with the world without feeling a sense of threat. 

Can we look at what has been threatening, and face it head on with The Work of Byron Katie? To do this, a few things help. 
These may be wonderful to add, so your mind and heart can get a sense of “Safety First” when reviewing and resolving past troubling experiences and beliefs:

*remember that you’ll feel upset or uncomfortable right now, as you remember this uncomfortable situation from the past–it’s OK. The event isn’t happening except in your mind. Good to remember.
*using The Work, you can be totally honest first about your stressful, judgmental thinking, and then answer the four questions
*get someone to sit with you while you contemplate and question your trauma
*be compassionate with yourself for reaching for power, comfort and safety with food–it was a good choice, for the time being (you didn’t know any better, so you made the best choice you could)
*there’s something safer than replaying that old fearful experience within at a gut level–facing it, speaking it, sharing it, inquiring. 

It’s especially worth facing fear when it means you won’t be eating so compulsively anymore. 

You might even notice, when you inquire, do The Work and find your own wisdom….you don’t need the soothing food gives you. 

You’re safe now, so no need to eat. 

The Work will hold you, or anyone, in peace. 

“Strange things can happen when the mind understands and rest silently in itself, but these are no more miraculous than the simple act of breathing or walking or biting into an apple. When the past is over (and it always is), I forget it until someone asks me about it, because there’s nothing to remember. It’s done, it’s gone without a trace, as if it had never existed. What is happening right now? That’s where my focus is.” ~ Byron Katie

Last call for this year’s annual Eating Peace Retreat: a deep and beautiful immersion into questioning stressful thought, including fear, and sharing 5 nights 6 days together in Seattle. To read more, visit here

Much love,Grace

Retreat by definition: fall back, rest, pull away, move out from the front lines of eating battles

Eating Peace Retreat January 9-14, 2019 in northeast Seattle, Washington

Retreat means literally to fall back, pull out, give way, give ground to the “enemy” in a war zone. 

In retreats, where we gather together outside of our daily activities, we get to back off from the front lines of life, and pause.

I wasn’t so sure, for a long time, about offering a retreat specifically for eating peace, self-inquiry, and the spiritual path known as The Work. 

It seemed too daunting. 

It took me a long time to find peace with food. I couldn’t promise anything. I could never with any integrity say “guaranteed to heal your compulsions by Monday”. 
And yet, people would request this retreat. 

I noticed my own joy at attending retreats and workshops. People invited me to come facilitate about eating, thinking, feeling, questioning, body image, compulsive behavior, addiction. 

The topic is amazing and wonderful and agonizing and confusing, and worthy of profound exploration. I continue to be curious, endlessly, about peoples’ experiences with food. 

So it became a thing. 

At first, in 2010, it was a one day event. It wasn’t enough. 

It quickly became two days (a whole weekend), and then I added in Friday all day as well. For a few more years it was 3.5 days, and now…’s five nights and six days. We start on a Weds evening, and end on Monday morning.

The Eating Peace Retreat is the longest and most focused and guided retreat I do. It’s the one that addresses what almost killed me (my eating behaviors). 

It’s the retreat I wished for thirty years ago when I suffered so much with my thinking about food and eating and weight. I went to therapies, tried nutritionists, read about every kind of diet (couldn’t keep on them) and was even hospitalized because of my obsessive eating. 

Really, it was my obsessive thinking. 

It was my beliefs and ideas about eating, not-eating, dieting, not-dieting, addiction, cravings, compulsions and weight. Most of it was torturous and oppositional and fear-inducing. 

Who would you be without your story of “I am abstinent, I am doing it, I have control”? And when the chocolate is eaten, “I did it, I am terrible, I cannot keep promises to myself.” I, I, I. Who would you be without the violence in your mind and heart? ~ Byron Katie

Doing The Work has made all the difference in the world. 

It is the kindest, most compassionate way to sit and inquire with thought, and understand the patterns or feelings that build up and create compulsive action in the first place. 

I love spending the time to sit and look at every fear, anxiety, disappointment….every grabby pattern, every panic that says “I have to have this!” or “I have to have something else–not this!”

When we gather together on retreat, we sit in a circle and share and do The Work. We uncover our embarrassing, uncomfortable, sad, childlike, innocent thoughts and beliefs and find new ways to be life, and with reality. 

What I’ve found as I question my thoughts is a peace beyond belief. 

On retreat we rest, relax, get all the physical needs handled so we can be with the busy mind, and unravel what’s there. Using our imagination (which has been so good at the negative) we wonder what it’s like without our thoughts and rules and effort to control everything.

Together, we eat, sleep, share, question. 

What a wonderful practice. 

If you’d like to come to this year’s retreat, you’d be welcome. We have two spots left. This fee for the Eating Peace retreat is only $585. The two rooms left are $120/night (for a king sized luxurious bed) and $95/night for a queen room on the lower level. 

Geneen Roth, who does a beautiful job of inquiry and freedom from compulsive eating, charges $2300 for the same length of time. Byron Katie’s School is over $5000 for 9 days (almost ten times as expensive) and treatment for emotional eating or eating disorders are generally $2000 per day and start with a minimum of two weeks.

This time together is one of the best ways you can practice freedom from frustration, and be without binge-eating, graze-eating, worry, struggle or fear for six days. 

Retreat offers you practice to feel true relaxation in your bones, so you can take it home with you and rest in peace.

And even if you never travel to attend retreat, you can have your own “inner” retreat, starting now, with this new moment. 

The rules of food and how it becomes a religion. “Eat Your Spinach”.

Have you ever had the thought that you have zero peace when it comes to food? Never a peaceful moment with eating, or your body…..ever?

It’s probably not true, if you really think about it. First of all, there are many minutes in a day when food is in the world, and so are you, and you’re OK–you’re not thinking about food. 

Then there’s night time. You’re sleeping, even though food is in the vicinity, or somewhere close by in the house. 

This doesn’t diminish the experience of terrible stress around food when it’s there. I know it hurts. I know it’s very painful, and full of struggle. 

The thing is, we can take a look at these struggle-filled moments one situation at a time, even if you feel like a whole tsunami of stress is washing over you when it comes to eating or your weight. 

We start with one moment. 

If you’re not sure where to look….you can go back to wondering what you learned about food and eating and body image from the people around you when you were a child. 
I know that’s a big topic all on it’s own. 

But if you sit for just a few minutes and remember, and see the people who influenced you, you’ll find a person to investigate….and everything they modeled for you.
If you’re still not sure, do The Work on your mother. 

Today I share a wonderful moment discovered by someone in the Eating Peace Process Immersion program. She remembered a time sitting at the dinner table with parents and grandparents. 

She was forced to eat what was on her plate. 

This brings to light the idea that there’s a “good” way to eat, and a “bad” way to eat. A “right” way to eat, and a “wrong” way to eat. 

Eating and food becomes a religion. I myself become a good or right person if I eat like x, and I become a bad or wrong person when I eat like y.

We can find these situations of deep influence, and question them! Is what you learned absolutely true? Are you sure? Who would you be without your thought?

Food Religion–let’s question it!

If you’re longing for what it’s like to eat beyond a religion about food, in a place where there’s no right or wrong and peace is the core sense (not chaos) then come join me at the Eating Peace Retreat Jan 9-14, 2019 for five nights/six days of peaceful eating, peaceful thinking. 

Much love, Grace

Do you eat when you’re bored?

It’s coming. The annual Eating Peace Retreat 2019. We begin Weds evening 7 pm on January 9th and end Monday morning 11:00 am on January 14th. If you fly into Seatac, arrive by 4:30pm on Wednesday, and book your flight out Monday 1:00 pm or later.
In many ways moving about as peace is what this whole thing is all about; eating peace, thinking peace, being peace. Even lining things up in a peaceful way when moving the body from here to there to here again.

And one thing that isn’t so peaceful? And often results in eating off-balance?


It’s really thinking. Thinking in a way that feels repetitive, sigh-inducing, restless.
Boring thoughts come down to a basic point: I need something more than what is here. This isn’t good enough. This is pale by comparison (to some past experience). I don’t like this. I want entertainment. 

And a big key to boring thinking: I don’t want to remember the things I’m concerned about. As I mention in today’s video, I once heard “boredom” called Dissociation Lite. 
Why do we dissociate? 

Because we don’t want to look at our environment with open, clear eyes. Sometimes, we’re afraid of the darkness, the emptiness, the space, the memories. 

Maybe we think of the emptiness of unscheduled or unplanned time as haunting, lonely, or sad. 

We say it’s “boring” and we’re off to the snack cupboards.

Who would you be without this thought?

Watch here to get the feel of exploring being with reality when it’s empty….without boredom.

Much love, Grace

Eating and traveling: whether days away or out in a new place…safety is with you

So many of us have had the thought “I have no idea what to eat!” or “I need to make sure food will be where I’m going that I can eat!”

We feel lost, confused, full of analysis.

We have to read about “the plan” or understand “the diet” and have someone tell us what to avoid, what to add, what to never eat, what to always eat. Maybe we take books and calculations with us everywhere, so we can look up whether something is “allowed” or not.

Then we plan and manage food, and take food with us on trips when we travel, even if there’s plenty of food where we’re going.

Not that there’s anything wrong with finding structure and balance that’s peaceful and supportive. Education is sometimes amazing for this. Asking questions is also helpful, when you have them.

(I’ve worked with many people who follow a food plan for awhile in order to learn normal portions, comfortable ways of eating, balanced amounts and types of foods).

But what if you had a built-in compass that could support you in a balanced way with what you eat?

Well, you do.

It’s not in the mind.

Which is tricky, because the mind gets so loud and brash, it appears to override our experiences and take over everything….including (it seems) our contact with the wisdom in our own bodies.

Yet, the mind never kills off our access to the body.

In the body has an inner compass or refined measuring mechanism that is through the felt senses. We feel “enough” or we feel “too much” when it comes to eating and foods.

How do you find connection with this built-in compass you already have, since the day you were born?

Slow Down.

We don’t follow the impulses of the mind or emotion so quickly. We question “I need to eat that immediately” or “I need to eat x to be happy” or “I need to NOT eat x to be happy”.

Who would you be without your story about what’s going on around you?

What if it wasn’t frightening to be without a thought or story about what’s going on with food, eating or your weight?

What if it was peaceful, relaxed, and natural instead?

If you’d like to come experience what it’s like to question your thoughts, in a loving, kind, supportive environment so you tap into what’s happening in the mind, what’s happening in your emotions, what’s happening in your body….

….then join me at Eating Peace Retreat 2019. We begin Weds evening 7 pm on January 9th and end Monday morning 11:00 am on January 14th.

You may experience the relief of discovering your inner compass that you thought didn’t exist anymore. The one that you can hear again that says “enough” or “done” and the one that says “let’s eat” with joy and freedom!

When we pay attention to the body, we’re attuned with the natural flow of What Is, not grabbing for concepts about foods and eating and bodies that really are not true–or are only ideas in the mind.

If you are not able to come to retreat to experience the joy of questioning stressful thoughts and eating in peace, then enjoy this guided meal meditation right here.

You can do this. If you’re wondering whether or not you can, remember it’s a process, a practice. You can question that you don’t have what it takes.

Is it true? No.

You can find trust, balance and joy in the flow of eating where no kind of food is evil, poisonous and frightening, and you get to notice what works for you and what doesn’t, without shame, fear or control.

You were born this way. You can return to it.

If I can, so can you.

“The most peace I have ever felt in my life with food was at the Eating Peace Retreat.” ~ participant

Much love,



Deep abiding eating peace happens one step at a time, not by following Urgent Mind

Urgent Mind. It will scream “something needs to dramatically change RIGHT NOW!”

And maybe add in a few cuss words and demand that you go on a fast, yesterday, and quit your sick behavior with food.

It will threaten, cajole, condemn and criticize with grand viciousness.

Sometimes, speaking from personal experience, we really can make changes–for awhile at least–by listening to the Urgent Mind.

But that same urgency can also pop through when you have the idea to break the fast, or go off the diet, or get the food into your mouth.


I never found it worked to follow Urgent Mind’s commands.

What to do instead? Slow down. Take micro steps.

Notice what is, notice what’s happening, and get support.

Today, I’m talking about the tiny but abiding voice of peace and kindness and yearning that’s within all of us.

It is possible to slow down, and not approach our relationship with eating and food, in this moment, as so horrendous and full of failure.

Watch below for more on this idea, and if you’re wanting to participate in the quiet practice of Slow Mind – Slow Eating, then come to the eating peace retreat.

Eating Peace Retreat is a profound ways to reset your relationship with food and eating….and your thinking.

It happens this upcoming year from January 9-14, 2019 beginning Weds evening and ending Monday morning, in Lake Forest Park, Washington (my home town).

Join me for an absolutely beautiful time in inquiry and peaceful, mindful eating, for every meal.

Strangely, our goal is not weight loss (although that can be a side effect) or thinness or pristine eating or health management (although, again, all these usually wind up happening as side effects).

Our goal, as a group of wild, wonderful, deep inquirers….is freedom.

Freedom from obsessing, freedom from managing, freedom from controlling, measuring, analyzing, criticizing, documenting, endlessly evaluating our eating and our food and our bodies.

Our intention is freedom from caring so very desperately about food and eating so that we become filled with Urgency and panic.

What I find, is as I have inquired, relaxed, accepted myself and followed my natural hunger and fullness….the fear has diminished, and dissolved.

You can come experience yourself with inquiry and peaceful eating for five whole days and start 2019 off by hitting the reset button on your approach to eating and food.

Instead of force, control, or fierce will, we discover trust, acceptance and love and the power of these to affect change in a most sincere and abiding way.

Sign up for the annual Eating Peace Retreat right here:

Maximum 12 participants. If you would like to repeat the Eating Peace Retreat, I have a small coupon for you (please write for the code).

Our beautiful group assembles in a private elegant cozy January retreat house we have to ourselves. There are five bedrooms for those who wish to stay overnight (two are already taken). To read more details about the retreat before committing, visit this page here.

I’d be so honored to have you join us.

But honestly, from the bottom of my heart, you will ultimately find your own retreat within. As they say “the way in, is the way out.”

So even if you can’t come all the way to Lake Forest Park, Washington for eating peace retreat, you absolutely have access to a peace beyond your beliefs when it comes to eating.

“Hi Grace, I wanted to thank you for a wonderful retreat. It was life changing. The Work has been such an amazing tool in my life and to combine it with eating peace could not be more perfect. In my heart i feel it was the missing piece and exactly what I was hoping for when i signed up and more. I am so grateful and excited to practice eating peace in my daily life and continue to use The Work on my stressful thoughts around food and eating…Thank you, thank you, thank you for sharing your guidance, wisdom and teaching, it is such a great gift to share”.~ participant from New York

“Grace, As I returned home I can very clearly notice, that eating without silence and in rush now is not fun at all. I WANT to eat slowly and take a good care about myself. It is so loving and beautiful. I am happy to see I am again being aware of my thoughts about food and hunger and different kind of wanting. Grace I am very thankful to you for manifesting in my life and for bringing the inquiry about food and hunger. I really needed this retreat, I feel refreshed, stronger and more aware about my body and its real needs again. Thank you so much Grace, thank you for presenting your workshop in such a dignity, balanced and elegance way. It was for me a real honor and privilege to participate, observe and to learn from you”. ~ participant from Wisconsin

“The most peace I have ever felt in my life with food was at the Eating Peace Retreat.” ~ participant from Colorado

Much love,



When you think you only have two choices at a feast: gorge or vigilance, do this.

There’s a feast coming, a big event, a meal, a dinner, a soiree, a party.

Food will be there. In abundant quantities.

The way I always used to experience the feast, and the anticipation of it?

I’ll either white-knuckle control myself through it (and plan exactly what I’m going to eat beforehand)….OR….I’ll eat whatever I damn well please and gorge myself on whatever’s there.

There’s really another option besides these two.

We don’t have to fight a war.

Who would you be without the belief that you can’t relax in the presence of food, or eating, or other people eating, or people?

What if you felt mixed feelings, and you could STILL relax?

What if ultimately, being at a feast is not a huge wild overwhelming problem?

“The mind is like a friend. It comes to be questioned…As the assumptions come in, we can question them. I can’t control my mind, but I can question it. It leaves me in a place of curiosity. I don’t have to worry about it. I love the noticing. I notice thoughts about the past, I notice thoughts about the future. It’s such a privilege to be aware. I notice images of the past, future. But they aren’t real. Noticing what’s real and what’s not, it leaves mind at home with itself. Noticing, noticing, noticing.” ~ Byron Katie
Much love,
P.S. My one retreat all year on eating peace. A life-changing event, to experience peace with eating for 5.5 days, and work with the mind. Jan 9-14, 2019. Out-of-town people can reserve a room at the retreat house.