Sometimes admirers we assignment with aloof don’t appetite to abdicate smoking. Or they are not yet accessible to quit. That’s accepted and normal. But they consistently assume to be accessible to cut aback a bit, mostly for bloom reasons.
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This affectionate of acid aback or abuse abridgement makes faculty (we’ll address about the abuse abridgement archetype in a abstracted post). It’s a accepted existential choice. Whether it’s a acting abeyance of abnegation or an advancing bout in the clouds of smoke, it is but one of the absolute means of active action on earth. And, as far as we are concerned, if that’s what you carefully choose, that’s as accepted as annihilation else. You aren’t a kid; you apperceive what your priorities are, so chase them afterwards attractive back, with the address of a self-made mind.
If you absitively to booty the aisle of abuse reduction, either as a concise mindful-smoking breather (as you accessory up for the abutting attack at quitting) or an open-ended, abiding harm-reduction commitment, you will accept to apprentice how to get added out of less.
To do so, you’ll accept to about-face from asinine smoker to alert smoking. Actuality are 15 strategies to accede (from Smoke-Free Smoke Break).
1. Avoid Benumbed Compensation
The key claiming of acid aback is that the mind, actuality the bluff that it is, tries to acquisition means to get what it wants afterwards consulting you. For example, if you adjudge to cut back, you ability acquisition yourself demography added puffs in an benumbed attack to get added out of less. So, you will accept to watch out for this affectionate of automated (reflexive, unconscious, mindless) compensation. Attendance of apperception is your best band of aegis here.
2. Aback You Smoke, Smoke
Lu Yao, the eighteenth-century Japanese “arbiter of [tobacco’s] taste” and columnist of Yanpu (“Smoking Manual”) reminds the smoker to bethink to aloof smoke (quoted in Brook 2004, 88). In particular, we apprentice that a alert smoker “does not smoke aback alert to the zither (the adopted apparatus of [eighteenth-century Japanese] elite), aback agriculture cranes (symbols of longevity), aback ambidextrous with attenuate and artful matters, or aback attractive at asset blossoms,” nor should the artful and alive smoker “be bent with a aqueduct in his aperture aback assuming a rite, actualization at an administrative audience, or administration a bed with a admirable woman” (ibid.).
Editing out the classist sentiment, we can abate Lu Yao’s admonition to the acceptable ol’ Zen angle of active in absolute time afterwards multitasking. Thus, the additional advancement we can accumulate from the tobacco manuals of eighteenth-century Japan is to booty time to adore smoking.
3. Be Cast Disloyal
As you apprentice to be a alert smoker, we advance that you abide a chargeless agent. Avoid cast loyalty. The acumen is simple: brands brand, that is, enslave. Indeed, aback you adjudge to go with a brand, you are demography the aisle of asinine smoking. Once you accept fabricated a best not to choose, you are a zombie. First your argot and again your apperception go on autopilot and stop advantageous absorption to the acidity of what you smoke. Unwittingly, you alteration from a affection mind-set to a abundance mind-set, and what starts out as alert smoker begins to backslide to asinine smoking.
We advance that you never buy added than one backpack of any accustomed cast at a time, and if you can advice it at all, accumulate experimenting with altered brands. Anniversary time you go to buy cigarettes, try article you haven’t yet tried. If you accept to, alpha acclimation from online vendors and catalogues. Accumulate the mind-set of experimentation. Remember, change keeps the apperception awake.
4. Buy Top-Shelf Brands
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Mindful smoker is a following of pleasure, not quantity. Let go of the money-saving mentality of affairs cheap, awful smokes. That’ll amount you added money in the connected appellation as you lose absorption in the affection of smoker and backslide to asinine aerial consumption. Bethink that alert smoker is apathetic smoker and, as such, is absurd to amount you any added than the mindless, high-velocity, account smoker you did before. So, alpha affairs from the top shelf, and let the amount activate your mind.
5. Activate the Smoker Zombie
Use pattern-interrupting contest (such as application your non-dominant or non-smoking duke to smoke) as slow-smoking means to animate the accepted of smoker with added mindfulness. (In our book, Smoke-Free Smoke Break, we action a hundred or so pattern-interruption smoker meditations; Marla and I will allotment some of these contest in afterwards posts) (in the meantime, accredit to Smoke Carefully to Abdicate Carefully post).
6. Try Cigar Mentality
Cigar smoking, clashing cigarette smoking, tends to be added alert and acquaintance driven. So, if your ambition is to cut aback on cigarettes, we advance that you try cerebration of them as cigars. For instance, instead of bumping one cigarette afterwards addition out of a pack, buy a backpack and abandoned it into a humidor, and try smoker cigarettes as “singles.” The abstraction actuality is to ambush your mind, of course, into actuality added mindful.
Right now a cigarette is aloof one of twenty in a backpack that you can calmly backpack with you. If you dump the cigarettes into a humidor, the cartography of your circadian smoker will badly shrink. Smoker will stop actuality so carriageable and become added of a parlor pastime. Addition way to acceptation cigar mentality into your cigarette smoker is to access the amount per unit. Stop abridgement coupons and affairs tax-free cartons from the reservation. Alpha affairs top-shelf cigarettes. Now, anguish not; aback you are planning to cut back, your absolute smoker account won’t suffer. Let us clarify: cigar-ify!
7. Cycle Your Own
Mindless smoker is abundantly a action of the affluence of tobacco delivery. Smokers accept outsourced aggregate but their lungs: they no best abound their own plants, they don’t cure them, they don’t cycle their own tobacco—heck, they don’t alike bother to ablaze a bout and instead await on the deride cycle of the lighter. We acclaim that you accede abacus a footfall to this abominably simple process: try rolling your own cigs.
Experiment with apart tobacco, and either hand-roll your cigarettes or advance in a manually operated cigarette-rolling machine. The point, of course, is to booty your apperception off autopilot. Bumping one cigarette out of a backpack is way too accessible of a assignment to breach the alpha of your mind’s attention. Now, rolling your cigarettes is an absolutely altered matter, decidedly if you cycle them on a per-need base rather than banal up. All of a sudden, a admiration to smoke will absorb a footfall of nominal, but nevertheless, labor. Wouldn’t it be a agreeable if, for a change, you anesthetized on smoker because you didn’t appetite to accord with the altercation of it? Appropriate now, with your absolutely avant-garde smoker routine, there’s no hassle, and that’s a amenity befalling loss!
8. Be Mindful, Not Lungful
On the acceptation of smoker in French cinema, Dawn Marlan writes (2004, 256): “In my view, smoker in the French cultural attitude has been represented…as a amusement that involves an acquaintance of emptiness.”
Indeed, the action of asinine smoker has a congenital exhaustion of sorts, acceptable one admiration abandoned to admit a appetite for the next, or as Richard Klein writes in Cigarettes Are Sublime (1993, 26), “[E]ach cigarette anon calls alternating its assured successor.”
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Mindless smoker is a broadcast chase in which one and the aforementioned apperception at a accurate time passes on the billy of annoyance to its own cerebral descendent at addition time.
Oscar Wilde observed, “A cigarette is the absolute blazon of a absolute pleasure. It is exquisite, and it leaves one unsatisfied. What added can one want?”
We disagree: a cigarette smoked mindlessly does leave one abandoned and dissatisfied. But if smoked mindfully, a cigarette can bear its promised pleasure. And that is absolutely the point: the ambition of alert smoker (either as a harm-reduction action or as a stand-alone way of smoking) is to ample the mind’s casual emptiness, not with a appetite for the abutting puff, but with a faculty of self-reflective fullness. Ample your apperception with smoke, not aloof your lungs. How? Make smoke itself an article of meditation. Instead of enslaving yourself to asinine alternation smoking, deliver yourself with a moment of pause, and acquiesce yourself to be “thrilled by the attenuate amplitude of the perspectives on bloodshed opened by the terrors in every puff” (Klein 1993, 2).
9. Savor the Smoke, Not Smoking
Mindfulness of any array is consistently a amenity of the process, not the outcome. As you accede alert smoker as a harm-reduction strategy, we animate you to activate to about-face your absorption abroad from nicotine and tobacco assimilate the nuances and subtleties of the smoker action itself. We animate you to become a contemplative, attentive smoker who uses smoke as a bedrock artist uses a fog machine, as an ambient accomplishments to life’s ponderings. Sure, you will accept to breath to blanket yourself in this bleary solitude, but we achievement that at times, you will aloof acquiesce yourself to let a cigarette bake like incense, absolutely annoyed with it as a afire prop, as a attentive mandala, not clashing a abandoned camper clearing over the dying dress-down of a blaze or an age-old Mayan apropos the smoker aqueduct as a carriageable chantry for adherent the creation (Burns 2007). Breath less, attestant more; that’s the aspect of the mindful-smoking harm-reduction path.
10. Try Social Smoking
In acquirements the art of alert smoking, let’s booty a few acquaint from seventeenth-century Japan. Tobacco-pipe smoker was “first alien to Japanese aerial society, for example, to the samurai (warriors), the Buddhist priest classes, and some affluent merchants” (Suzuki 2004, 78) abounding centuries ago, and bound became allotment of the alert acknowledgment of action that consisted of “the tea and aroma ceremonies, and autograph or affectionate poetry” (ibid.). Of course, tobacco is no best the cachet attribute that it was in seventeenth-century Japan. The actuality is that tobacco has been absolutely a democratizer in its accommodation to abolish chic distinctions. But that’s beside the point. So, the advancement of agenda from the writings of seventeenth-century tobacco lovers is that one way to animate the smoker action with amenity is to allotment the experience.
11. Furnish the Habit with Elegance
Democratization of tobacco rid smoker of its originally able elegance. So, addition suggestion, gleaned from the acquaint of old Japan, is to reverse-engineer the breeding aspect aback into smoking. Eighteenth-century Japanese admirer smoker Chen Cong wrote a tobacco chiral in which he emphasized the accent of able accouterments (Suzuki 2004, 79). In those pre-cigarette days, these accouterments were a tabako-bon (a tray for tobacco), a tabako-ire (a accessory or case for tobacco), a kiseru (a smoker bowl), and a kiseru-zutsu (a case for the smoker bowl) (Suzuki 2004). Cigarettes, of course, automated the action and turbocharged the smoker pace, consistent in asinine alternation smoking. Thus, the abstraction to accede is to reinfuse the smoker action with aesthetics. Accomplishing so will acceptable apathetic bottomward your smoker and advice you advantage added of an acquaintance out of anniversary and every cigarette.
How? This is area you ability accept to get creative. For starters, you ability activate by accepting yourself an artful specialty lighter. Say you are smoker a backpack a day and appetite to cut aback to aloof a few cigarettes a day. Say you achievement to absolute yourself to no added than bristles cigarettes per day. So, put your money area your smoke is: aback you plan to cut aback your smoker by 75 percent, booty 75 percent of your account smoker account and absorb it on a nice lighter. This act alone, as absurd as it ability seem, will advice you apathetic bottomward abundant to get an artful feel out of your alert investment. Repeat the aforementioned footfall with abutting month’s smoker account and get yourself a actual appropriate ashtray. You get the point, we hope: anniversary artful accoutrement will add a blow of amenity to the smoker ceremony. But, of course, no article will anytime alter the key additive of alert smoking: apperception itself.
12. Meditate on Communicable Vapors
Writing about the history of tobacco, Eric Burns (2007) alleged this assemble the “smoke of the gods.” What is this adorable abstruseness of smoke? In their book Smoke: A Global History of Smoking, Sander Gilman and Zhou Xun (2004, 9 and 12) explain that appropriate from the get-go, Europeans were bugged by the abnormality of smoke:
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“[S]moking, inhaling the balance of afire abstracts application an implement, was article that was perceived as new.… Tobacco baffled the apple via the abracadabra of smoke.… The spirit of the abracadabra smoke has apparitional animal souls and bodies aback the alpha of time, connected afore the analysis of the New World. It has to do with homesickness for a absent apple through our adenoids and our faculty of smell—one of the best axiological senses of our being. Smoke satisfies our appetite for affable odors, warms our skins, comforts our souls, heals our sorrows, and brings aback the candied memories of childhood. Smoke had been consistently allotment of culture.”
Smoke is a applicable allegory for the apparitional attributes of our presence, a carriageable 3-D hologram of impermanence, in all its ever-diffusing inevitability. We won’t, of course, adapt the acceptation of smoke for you. But we absolutely animate you, the alert smoker, to meditate on these communicable vapors. Notice what your apperception projects on these Rorschach billow patterns of your own making. Let the smoke you canyon become a mirror of your own existential passage.
13. Enter the Billow of Unknowing
Mists are mysterious. Be it backwoods fog or date fog, cigarette smoke or the apparitional departure from a chase stack, clouds billow acumen and, in so doing, acknowledge the illusions of our knowing. Action is absurdly uncertain. At any accustomed point in time, we are active blindly into the alien of what is yet to be, sometimes with annihilation added accurate than the afterglow of the tip of a cigarette amid our fingers. Dawn Marlan (2004, 261) notes:
“[S]moking is…compatible—with whatever complicated ambivalence—with existentialist absurdity.… Nihilism…best describes the articulation amid a abstract worldview and smoker as a way of life. In a arrangement that calls for the reevaluation of all values,…smoking is not an action that compromises the amount of bloom and happiness, as abundant as one that argues for advantageous bloom and beatitude as ethics at all.”
Let’s face it: there consistently were and, we think, consistently will be bodies who accept their own values. The anatomy adroit of youth, in adjustment to advertise its wares, insists that apperception is abject to the anatomy and prompts us to abdicate accomplishing whatever we ability adore (be it bistro blubbery foods or benumbed motorcycles afterwards helmets) to preserve, at all brainy cost, the abundance of the body.
That’s absolutely one path, a aisle of bogus certainty, a aisle that promises that a advantageous anatomy houses a advantageous mind. But, of course, all too generally we’ve apparent the reverse: a advantageous anatomy with an ailing apperception and a advantageous apperception in a disabled body. Aloof as we’ve been told for ages, aback the canicule of the Roman Empire, that there are abounding anchorage to Rome, there are absolutely abounding means to accord with the axiological ambiguity of our existence. We can try to obsessively booty affliction of our bodies, on the anticipation that this will agreement happiness, or we can adore ourselves and pay for the amusement of the apperception with the bread of the body. It is your choice. And if you accept to smoke, own your path.
14. Accumulate Smoker Air
Mindful smoker is as abundant about how to smoke as it is about alive how not to smoke aback you accept a craving. A mindful, harm-reducing smoker smokes aloof a brace of cigarettes per day and “smokes air” (that is, carefully breathes) in amid to accord with cravings to smoke. Therefore, alert smoker is not aloof training in mindfulness, but additionally an advancing befalling for connected mindfulness-based craving-control training. As such, alert smoker is an advancing action of self-liberation.
15. Circle Back
As you adept the accomplishment of alert smoking, plan to abide an amateur. We animate you to anticipate of yourself carefully smoker as actuality on a harm-reducing smoker sabbatical. Now and again plan a alternate attack at quitting, say, every six months, absolutely every year, until you get it right. And bethink that your alert smoker breather is not a decay of time, but connected convenance of abandonment skillpower. Afterwards all, alert smoker is amenity practice, and mindfulness, about you appear by it, was, is, and will be an accomplished belvedere for connected attempts to quit. So, anguish not, and accumulate ambit aback from alert smoker to mindful-smoking cessation. Or, if you are not absorbed in abandonment at all, accumulate on smoker but mindfully!
[posted by Pavel]
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Hand with cigarette photo accessible from Shutterstock.
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