Program | MBHP | MB-EAT |
---|---|---|
session | ||
1 | What is mindfulness? Formal practices: -Eating a raisin -Body scan | Internal and external wisdom Formal practices: - General mindfulness meditation - Eating four raisins - Introduction to a general mindfulness practice |
2 | Mindfulness in breathing Formal practices: -Mindfulness while breathing -Body scan | Mini-meditations, eat consciously and food calories (smart changes) Formal practices: - General mindfulness meditation - Introduction to mini-meditations (10Â min) - How to read labels and the nutritional composition of products - Mindfully eating high-fat food: cheese and crackers |
3 | Mindfulness in the body (part I) Formal practices: -Mindful walking -Mindfulness while breathing | Mindfulness while breathing Awareness of physical hunger, awareness of body and emotional eating Formal practices: - Longer meditation practice - Hunger awareness self-rating practice - Body scan |
4 | Mindfulness in the body (part II) Formal practices: - Mindful movements - Mindfulness while breathing, sensations, sounds and thoughts - 3-Min breathing space in pairs - Mindful walking | Physical activity, satisfaction of taste and self-healing touch Formal practices: - General mindfulness meditation - Taste satiety exercise with chocolate food - Healing self-touch |
5 | Mindfulness and acceptance Formal practices: - Mindful movements - Mindfulness of thoughts - 3-Min breathing space in doubles | Awareness of fullness, conscious choices and forgiveness Formal practices: - General mindfulness meditation - Stomach fullness and body satiety - Making mindful choices: cookies and chips - Emotional eating, anger and forgiveness meditation |
6 | Silence Formal practices: - Mindful movements - Body scan - Mindfulness while breathing - Mindful walking | Integrating internal and external wisdom: becoming conscious about nutrition and energy balance Formal practices: - Mindful eating choices exercise: fruits and veggies - Integrated mindful eating meditation |
7 | Compassion Formal practices: - Metta (for oneself and others) - Mindfulness while breathing - Mindful movements | Eating, conscious choices and community meal Formal practices: - Brief meditation practice - Mindful choice/taste awareness meditation - Mindful eating: potluck meal |
8 | Mindfulness for life Formal practices: - Metta (for oneself and others) - Mindfulness poem | Conscious movement and emotions Formal practices: - Mindfulness meditation - Body scan - Trigger meditation - Craving meditation - Walking meditation |
9 | Â | Stress, suffering, eating and values: working with thoughts and emotions Formal practices: - Mindfulness meditation - My favourite food exercise |
10 | Â | Breaking the chain, connecting to yourself and moving on Formal practices: - Meditation practice - Experience of sitting meditation - Wisdom meditation - Shared celebration/eating |