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