Course Outline

Hello and welcome. This is an overview of Mindful Eating: A Practice, which is a four-class series.

Class 1: Mindfulness

(2 videos: Jon Kabat-Zinn: non-judging, Kristin Neff: self-compassion)

Introduce mindfulness – heartfulness – compassion – non-judgement
Simple mindful practice; arriving
Not a diet, addresses the reasons we eat – physical, emotional, environmental
Why we eat: physical cues, external triggers, internal triggers
Mindful Exercise: Scanning your inner territory: physical, mental, mood
T>F>A>R (thoughts> feelings > actions > results)
Homework – journaling & mindful exercises – (share homework in the next class)

Class 2: Hunger

(2 video: Eve Lahijani - Trust Your Hunger, two Wolves , S.Salzberg)

Breathing Practice: feeling, counting breaths coming into the body resting the mind
Key points of mindfulness
Review homework – show & tell
Video “Trust Your Hunger”
Discuss physical hunger
Use the Hunger-Fullness scale
When not hungry – what are your choices – what else can you do to meet true needs
T>F>A>R – reframing your thoughts
Homework – journaling, and bring food to share

Class 3: Mindful Feast – Intention & Attention

(1 video: Shauna Shapiro: intention, attention, and attitude)

Review homework
3 questions: what do I want?, what do I need?, what do I have?
Body/Mind/Heart Scan: hunger/fullness – want & need
Intention – What you want & How much you want to eat
Attention – How & How much you eat – create a “speed bump”
Share a mindful meal: savor the flavors & the social time
Homework – journaling, practice eating with intention & attention (mindfully)

Class 4: Your Mindful Journey

Review homework
Guided Journey: heart’s desire, your intention
Your vision of a life lived well
Where will you spend your energy
How does being mindful benefit you
What/who will support you as you continue your practice

Mark lesson complete

wow what great information and self help course!

Thank you.