Wisdom, Eating and Mindfulness Meditations and exercises | Jenny Berk | Skillshare

Wisdom, Eating and Mindfulness Meditations and exercises

Jenny Berk

Wisdom, Eating and Mindfulness Meditations and exercises

Jenny Berk

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20 Lessons (3h 32m)
    • 1. UTBmindfulnessvideo1

      7:43
    • 2. UTB chocolatemeditation

      12:29
    • 3. UTB eating triggers meditation

      12:56
    • 4. UTB fruits and veggies meditation

      7:17
    • 5. UTB inner wisdom

      4:14
    • 6. UTB body image blueprint

      30:05
    • 7. UTB body satiety meditation

      9:40
    • 8. UTB body scan2

      11:40
    • 9. UTB cheese and crackers

      8:34
    • 10. UTB chocolatemeditation

      12:29
    • 11. UTB cravings

      11:22
    • 12. UTB forgiveness meditation

      12:10
    • 13. UTB general meditation

      9:43
    • 14. UTB mini meditation

      3:54
    • 15. UTB personalvalues

      2:34
    • 16. UTB restaurantlecture

      8:00
    • 17. UTB seduction of slow

      18:52
    • 18. UTB self acceptance

      11:05
    • 19. UTB walking meditation

      9:49
    • 20. UTBmindfulnessvideo1

      7:43
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About This Class

Join Jenny Berk from 

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Jenny Eden coaching in learning some basic, yet poignant and actionable steps to slow down while eating, making more mindful choices and learning to savor your food again. This proven method to end binge, emotional and stress eating has had people focusing their energy more on living their lives versus obsessing about food and weight. Jenny will walk you through basics such as using mindfulness and planning to make food choices, how to own the decision to eat and how to savor each bite to optimize pleasure, digestion and overall well being. She will give you exercises, guided meditations, resource workbooks and homework to support you on this journey. You will also have the option to participate in live weekly online group coaching for greater support and accountability. Visit her website www.jennyedencoaching.com to learn more about her and her Beyond Weight Loss Program

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Jenny Berk

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Health & Wellness Lifestyle

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Transcripts

1. UTBmindfulnessvideo1: Hey there, this is Jenny Burke. Today. I wanted to talk to you about what exactly is mindfulness and why each one of us should practice this not only with respect to eating and our relationship with food, but in general eso let me just start by defining what mindfulness is a mindfulness meditation. But basically it's the moment to moment nonjudgmental awareness cultivated by paying attention on purpose in a specific way that is, in the present moment as non reactively, and it's open heartedly as possible. Um, this is defined by John Cabot's In Who's known as one of the founders, one of the pioneers of mindfulness and really, what it is is just kind of putting your head on audio in some ways and to really be very conscious of what's happening in the present moment. So if you can imagine if you live in the city, we're a few in my town. There's a train right in the middle of town, and when we first moved into the house, we would hear this train go by every hour or so. And then after a few months, we hardly noticed it at all. People who live in big cities will also not noticed that they're hearing sirens and cars and movement and action outside their window all the time. But obviously, if someone from the country goes to that same apartment will definitely notice those noises in those new sounds. So what meditation and mindfulness is really not meditation. Mindfulness is starting to pay attention to those sounds that we've tuned out. And this could be a very, very powerful way for us to become in tune with our bodies and whether bodily cues and with the way that our bodies always talking to us. So it's an innate human capacity to deliberately pay attention. Toe where we are toe are actual experience and to learn from that experience. This is from Jack Cornfield. So why do we do this? You know, we used to think it was just Buddhists who were on the top of a mountain in Bhutan, just meditating and silent meditation and quiet and so forth. But really, this has become much more mainstream on there's been overs you can see here. 477 research papers on mindfulness. By 2012 there has been nearly 100 randomized controlled trials on MBS are, and that's been published by our as early as 2014 things. Research has shown that mindfulness aids and everything from pain management, stress management, anxiety, binge eating, emotional eating and more. And we're gonna talk a lot in this program about not only why we do this, but how, actually how to do this and that's gonna be really, really critical in this juncture is how to move from knowing that we should practice this and learning actually how to do it. So with respect to mindful, eating the definition of this is really allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation. By respecting your own inner wisdom, so many of us are constantly dictated by external wisdom, external stimuli. The clock says it's 12 0 I should have lunch. Oh, there's still food on my plate. I guess I should continue eating. We're constantly making decisions based on external stimuli, and this whole concept of mindful eating is really allowing you to term in tow. Look at your own intrinsic wisdom to tell you when to start, start eating and when to stop eating. It's also using all of your senses in choosing to eat food that is both satisfying to you as well as nourishing for your body. Only you can know what that is. What is the right diet for me may be completely different than what it is for you or for your cousin or for your best friend. So really choosing foods that you know make you feel really satisfied that nourish you that are healthy for you, obviously avoiding foods that make it give you food allergies that may hurt your stomach, etcetera. It's also acknowledging responses to foods, you know, deciding whether you like it dislike it. Is it neutral? But doing this all without judgment on? And I remember when I first started learning about mindful eating, we did an exercise in a class that I took using crackers and cheese, which was used to be one of my trigger foods. And I was very concerned about doing this exercise that I would binge on these crackers and I would totally overeat on them. But when we did this in a mindful way, I was actually able to determine and realize that I don't even like Wheat Thins, which was the cracker that we used. I don't even like three things. It really wasn't satisfying to me. It wasn't delicious for me, and there was a huge sense of empowerment in knowing that I could make that decision. Finally, it's becoming aware physical hunger and satiety cues to guide your decisions, to begin and end eating. And again, this is going back to this idea of internal wisdom. And it's getting back in touch with our bodies with water bodies, telling us about when to eat, when to stop eating. How do we know this? What are some ways that we can understand for ourselves when we need to stop eating or when we need to start eating? So we're gonna discuss that a lot in this program, and but this was just a basic understanding of mindfulness as a route. As with respect to eating. Just a few more concepts before we on this video is that somebody who eats mindfully acknowledges that there's no right or wrong way to eat but varying degrees of awareness surrounding the experience of food. So there's no full food bullying here. There's no right or wrong way to eat. The way that you eat is I'm a vegetarian for 28 years. That may not be right for anybody else, but that is right for me. So there's no right or wrong way collectively for everyone. Someone who eats mindfully also accepts that very eating experience is completely unique. It's an individual who by choice, directs their attention to eating on a moment to moment basis. They also gain awareness of how they can make choices that support their health and overall well being. And this was is an interesting one for me. But someone who eats mindfully becomes aware of the interconnection of earth living beings and cultural practices and the impact of their food choices on those systems. So it's not even just about what's on your plate. But what was the journey that the food took to get to your plea? Who were the people involved? The food preparation, what kind of loving care was put into the ingredients to create the meal that you're having ? And when you have a more of an awareness of this interconnection, there's also more of a sense of gratefulness and then more of a sense of ownership of that meal and really enjoying and savoring that meal vs, gobbling up quickly out of shame or worry or anxiety, etcetera. So I hope that's been helpful and will be definitely talking more about the soon thanks. 2. UTB chocolatemeditation: hi. Today we're going to do a really fun exercise in satiety. Taste satiety specifically, and we're going to do it with chocolate. So what I'd like you all to Dio is to print out and have in front of you the taste in satiety worksheet. It should be two pages long. You should also have in front of you two pieces of chocolate that are cut up into five pieces also have handy a pen and or a pencil. And what we're going to do first is have you take a bite of the chocolate right now, just as you normally would without any special consideration. Just pop it in your mouth, eat it as you normally would, and then take a minute to fill out the first sheet of the worksheet. You may pause this recording momentarily to fill out the worksheet and then resume afterwards high. By now, you probably filled out the first worksheet, and I've had a moment to have that first piece of chocolate in the discussion below. I would love to hear some of what you wrote on your worksheet. What we're gonna do now is move on to the second part of this exercise where I will walk you through a guided meditation, um, on how to eat chocolate in a more mindful way so that you could become more of a gourmet and to savour and noticed the flavors and the deliciousness of chocolate. So here we go first, taken in it to close your eyes and take two or three relaxed breaths. If for some reason you are uncomfortable closing your eyes, then it's OK to just close them partially and let your gaze rest on the floor in front of you. Be aware of your breath living in and flowing out. You'll notice that your breath is cool at the tip of your nose as it flows in and warmer as it flows out. Notice your chest and stomach gently rising and falling with each breath, and now open your eyes and take one piece of the chocolate and look at this piece of chocolate as if you've never seen a piece of chocolate before. I want you to examine the folds of it, the color, the texture and now closing your eyes and taking several deep relaxing breaths. Allow yourself to become centered and relaxed with your eyes closed. Smell the reason. Sorry. Smell the chocolate, feel it against outside of your lips and be aware of any thoughts that come up about chocolate were about food in general. Notice any thoughts about liking or disliking chocolate? Notice any feelings or emotions about eating this small piece of chocolate. Now you complacent in your mouth, but do not do it yet. It will likely melts a little bit, and that's okay, But just simply notice how it feels in your mouth. Move it around in your mouth and simply notice the sensations now beginning to chew it. Slowly experience the taste of one teeny morsel of chocolate. Notice whether the taste changes as you bite into it and very slowly chewing it. Experience the flavor, the feel. Where in your mouth are you chewing it? And now notice again any thoughts or feelings about eating the chocolate and as you get ready to swallow it, I just noticed the experience of the impulse to swallow. What is that like for you? And when you're ready to swallow, please do so but notice. Are there any tastes for lingering sensations? Now be aware of these reactions in your body in your mouth and now be aware that your body has taken in the weight and the food energy have a tiny morsel of food, and now you can pick up the second piece of chocolate again, examine it and smell it. Has anything changed? Closing your eyes? Be aware of whatever thoughts and feelings air coming up now could be a memory you have about chocolate or something else again. Place it in your mouth and watch the experience of this piece of chocolate, the taste, the texture, any nuances of flavor that you didn't previously notice and begin chewing slowly observing any similarities or differences with the first piece. Be aware as much as you can, of the experiences of pleasure of satisfaction from this teeny, more soul food. When you are ready to swallow, do so but noticed point of swallowing when you can no longer feel the chocolate going down the back of your throat. Now pick up the third reason. Excuse me, Pick up the third piece of chocolate. Lead yourself through, examining and eating this piece of chocolate mindfully again. I want you to examine it and smell it, noticing the aroma and closing your eyes if you haven't already. And as you finished with the third piece of chocolate, what are you aware of right now? And now look at the fourth piece of chocolate. You may choose to eat this piece or not. Take a moment and be aware of how you are making this choice. Now, if you choose to eat this piece again, lead yourself through the practice. If not, then simply be aware of how you made that choice and be aware for a few minutes of your breath, your thoughts, feelings, sensations in your mouth and elsewhere and whether or not you are eating this piece of chocolate, perhaps consider for a moment what you know about chocolate and how this little piece of food energy came from when it was first planted and grown as a caco seed to where you are now being appreciative of all the people involved in having that happen. Now bringing your awareness gently back to your breath for two or three deep breaths, and when you are ready, you can make gently open your eyes after you've gotten settled back in the room. Take a minute to fill out the second sheet of the worksheet provided for you. And in the comment section, please take note of any differences between the two experiences. What you've just experienced is, ah, way of eating mindfully so that you could treat food like a connoisseur. And it's for the experience of eating. Think to yourself how this experience with similar or different in the usual way that you eat chocolate. What kind of thoughts came into your mind? What kind of emotions did you have? I look forward to seeing you in the next lecture. Thank you. 3. UTB eating triggers meditation: Hey, everyone, today we're going to talk about a little bit about stress reactivity, and then I'm gonna walk you through an eating trigger, meditation and discussion. So I just want toe. Just summarize some of the concepts that we've talked about earlier in this, in this course specifically about the fight or flight response. So, as an example, a stress reaction to some event may start with just a thought. Something like I can't cope with this. This is really stressing me out. An emotion will follow, for example, anxiety. You may also find that there's some physical sensations or symptoms such as your heart racing as the anxiety increases and you may say something to yourself like Oh my gosh, I I feel like this is really making me anxious, which just further escalates the reactivity. This anxiety can also intensify the thoughts, and then then the thoughts become exaggerated. So you may think this is totally impossible. I can't cope. I can't deal with does. This is horrible, and you may even begin to imagine a terrible outcome. And when such a cycle gets going, we tend to react as if he imagined negative outcome was really true and was happening right now as if you're really running from a lion or something. So we imagine ourselves in this horrible situation in the future, and our emotions react as if we're in the future, even though this probably will never occur. So, depending on how you specifically react to stress words, you may see and feel some of these exact symptoms. But there is a biological reason for this cycle, and that's important to know. So, for example, the panic reactions tend to swamp our ability to think logically. So in other words, the lower or more survival related parts of our brain inhibit or interfere with the functioning of the higher or wiser parts of our brain, which is our prefrontal cortex, or executive functioning. And it's in one way that our bodies make sure the distressful event, especially a threat, gets our full attention. So this reactivity, however, becomes a cell friend for enforcing feedback loop. The thought number creates an emotion which has a physiological form such a sweating palms , increased heart rate and recognition of hooliganism sweating. Omigosh, my heart beating fast can actually further exaggerate this thought, which heightens the emotion and Then the cycle continues and continues, and this cycle increases without any additional input from the stressful event that has just occurred. And the anxiety builds and sometimes can even escalate to a sense of panic. No reactions in the body's nervous system then may sustain a an actual stress reaction. Adrenaline, insulin, cortisol. All of these stress hormones are produced, and the increased anxiety and reactivity the cortisol, which effects actually mood can also affect your appetite and many other parts of her body for hours. And sometimes during this process, sometimes early, sometimes later. There's an urge that emerges with a way to find out, a way to not find out a way to get out of that situation and one way that we cope with those feelings. Theis intense urged to get out of that stress reaction. Maybe through eating through, drinking through other some way, other way of distracting, comforting, numbing out. We're making ourselves feel better so mindfulness can actually interrupt this part of the chain, creating a sense of control and balance. And this is why we've been just doing so much work around meditation, mindfulness. So the meditation that we're going to do now is an eating triggers meditation, and what this is intended to do is to help you use mindfulness to further explore experiences and feelings related two times of overeating. So that's the experience is to identify the thoughts, emotions, physical reactions and behaviors, as well as the way that they affect one another. So please take a minute to close your eyes and sit with a street easy posture. Find a position that allows gravity to gently maintain your pop proper posture. Allow your hands to fall comfortably in your lab and simply allow your body to become still . Allow your shoulders, your chest and your stomach to relax. Allow your attention to be focused on your breath and away from the noise, the thoughts, the feelings and the concerns that me usually fill your mind. Now imagine yourself during a typical day. This day is like any other, except that on this particular day you will overeat now remaining detached, as if you were an objective observer. Watched the events unfold as they lead up to overeating. Do not picture yourself eating compulsively, but instead notice what happened before you ate in the time leading up to it. But perhaps before you realized that you would overeat, notice what took place. Notice the time of day, notice your surroundings, notice the circumstances. Are you alone or with other people? Did seeing or thinking about a certain food have an effect? What were you thinking about? Notice your conscious thoughts as well as the ones you may have ignored. How are you feeling? How did the feelings changes? You came closer and closer to overeating. Were you experiencing a sense of deprivation either physically or emotionally, and now become aware of one thing that you might do differently if you find yourself becoming overwhelmed, were discouraged. As you experience this, let go and return your breath, return to your breath and being a detached, objective observer. You were learning valuable and important things about yourself right now. And this A well awareness will help you to take control of your life as you continue to breathe fully uncomfortably return toe watching the events, thoughts and feelings that occurred as you came closer to overeating. Can you visualize one particular thing that led to this? Or maybe it was several things again. Just be aware and perhaps make a mental note of these possible triggers that can lead you to overeat. Now let go of that place and time and let yourself re focus on your breath. Let go of the tension that may have come up in your body. Let yourself relax and breathe. And now again, let your mind relax and let go. Let everything you are thinking about or picturing fall away as you return your attention to your breathing. Secure in the knowledge. Did your using mindfulness toe understand yourself and your eating patterns secure in the knowledge that you are putting together the pieces of a puzzle that will lead you to take greater control of your life and off eating. Simply ride with the flow of breath, feeling it moves in and out freely, shifting with a gentle natural rhythm. Now bring your attention back to the space of this room, and when you were ready, open your eyes in the discussion section below. I would love to explore the effect of this awareness on your imagine reactions, and I want to give you an opportunity to discuss these reactions. Of course, in a supportive environment, a lot of common things that will come up as triggers for overeating include a reaction to stress, a way of having some sort of control in your life, a reaction to feeling badly about yourself, or simply a food Q like piece of cake on the plate on your screen. Now it's normal for people to eat for comfort. This is something that you've learned time and time again, since you were very, very little. That food can make you feel better, but having alternative ways to gain comfort is also very important. So in the discussion section below, let me know. How else can you handle uncomfortable feelings to take a minute to put that in the discussion section below and feel free to comment on other people's comments as well. I hope you found this exercise to be helpful, and I'll see you in the next lecture. 4. UTB fruits and veggies meditation: Hey, everyone. Today we're gonna be doing a meditation with respect to awareness of hunger and satiety with fruits and vegetables. So take a minute and take a plate and choose three foods, including at least one veggie and at least one fruit. Consider which looks most appealing to you but also trying to include one that you're not quite sure of or if it's a little unfamiliar to you. If the pieces air smaller, you can take more than one and just stop and consider for a moment how you've made these choices and how consider which flavor you would prefer. Toe have at this particular moment, just simply reflecting on how you made the choice. Looking at what you have chosen, just notice its shape and color. Take a minute to wonder where this food came from and how it came to you. Bring the food to your lips and just simply smell it, feeling the texture against your lips and you can bite into the food, chewing it very slowly and with each bite, read the pleasure of the taste on a scale of 1 to 10 one being the least pleasurable and 10 being the most pleasurable. Be very aware of how and where in your mouth you were experiencing the food. Be aware of how much you were enjoying this food and continue to eat the rest of this food in the same way again, noticing the smell and the texture and how the flavor changes or stays the same. Depending on the bite, Try to enjoy the taste and the nuances of flavor of that food as much as possible again. Mentally rate your enjoyment of this food and give yourself permission to stop when you have finished what's on your plate of this first food or when you no longer want anymore. And now again, rate your experience of hunger and a fullness on a scale from 1 to 10 and now reflect on which food you would like to pick next, and take a little bit of that second food just taking for a minute. Just considering how you made this choice. Look at this next piece of food and noticed the shape and color as you did with the first. Take a minute to smell it and notice the aroma. Feel the texture of this food against your lips and how is it different from the first food ? Place it in your mouth and slowly begin chewing it, carefully noticing the flavor that's in your mouth and continuing to eat the food mindfully . Take note of any differences you experience from the first food in terms of pleasure and satisfaction. And, as with the first stop eating when you have finished the food or no longer enjoy the food and would like to stop whenever it is that you're finished eating, appreciate what it is that you've just taken into your body. Rest your hand on your stomach, where our bodies create energy and just take a minute to appreciate this. Be aware of the fullness you're experiencing there. Be aware of your hunger at this point and of your satisfaction. And when you have finished, bring your awareness. Just back to your breath, back into the space of this room and when you're already gently open your eyes. So what we've done today is simply done, an exercise where you can use fruits and vegetables as a place of awareness about how full you are, how satisfied you are, how hungry you are. As you know, fruits and vegetables contain a lot of fighter nutrients, vital chemicals and, of course, insoluble insoluble fibre, which helped to keep the bodies fueling, keep the bodies healthy but also keep you full. So just as we've done with other types of food, eating this kinds of food minds mindfully can help give us even more wisdom. I hope you enjoyed this experience. And of course, as always, please put any comments, reflections off this exercise in the common section and I'll see what the next lecture Thanks so much. 5. UTB inner wisdom: Hey, guys, this is Johnny Burke today wanted to talk about the concept of inner wisdom. We're gonna be in the scores talking about inner wisdom versus outer wisdom. But today I think is a good foundation. We should be talking about inner wisdom because this is a place that I think many of us have become a little bit more detached from. And whereas we look externally to get answers about our own bodies and about food that we should eat and when we should exercise and move our bodies, etcetera, I think it's time to create more of an emphasis on really listening and tuning in to our own intrinsic wisdom about how we live our lives and how we nourish our bodies. There are a 1,000,000 diets out there that you could follow, but there's only one diet that's right for you and so to, uh, cookie to create a cookie cutter diet is one way of creating an external wisdom versus internal wisdom. Whether it's, you know, Weight Watchers, Jenny Craig NutriSystem low carb Atkins, South Beach. There's so so many. But what people are, you know, they're sort of outsourcing their nutrition toe, other people to experts when really, you know, inside everything you need to nourish your body. And it's just a question of figuring that out again, tuning in, being present, embodying and listening to your bodily cues. If you have food sensitivities, how your body feels to that, you know, response to this food to that food. And I think you know we can get back to that place if you think about other species other than human beings. Other animals instinctively know what to eat. You're not gonna find a lion in the wild ruminating on decision, anxiety about what to eat, our how much to eat or when to stop eating. These are things that are instinctively built into into their lives, and it's the same for us to we know we truly know what to eat, when to eat, when to stop when Werfel. But we're so focused on all this external stimulus extent, external stimuli and distractions that keep us really from being grounded and present. So, um, introducing this concept of inner wisdom, it's really about, you know, listening to your bodily cues, thinking of you when you're hungry and imagining a timeline of hunger. Timeline of from 1 to 10 and determining where on that scale you are in this moment and and how would we know that? What are some ways you can put this in the comments below that What are some symptoms or ways that you know that you're getting hungry? I mean, from a physiological standpoint or blood sugar's dropped, we might get a little bit irritable. We might get that hollow feeling in our stomach. We may feel a little bit panicky. We might feel lightheaded, Um, and I'm sure there's different symptoms that you experience is well so rather than saying, you know what's 12 o'clock? I better eat lunch. There are days that I eat lunch at 10 o'clock because I don't want to wait till 12 and I'm hungry now. And if I wait that I'm ItT's almost bullying my body. It's almost saying, no, you're wrong and I know what's right, but really listening to something that it's the most natural thing in the world. Your body knows when you're hungry and you can intellectualize it all you want. Like I shouldn't be hungry now. I just had breakfast or whatever it is. Stop intellectualizing your appetite and intellectually izing your hunger. And just listen. Listen to what your body is telling you. If you were, you know, breathing too much, you wouldn't judge that. You wouldn't be like, Wow, why I'm breathing so much today, you know? Why am I breathing so deeply? Day really doesn't matter to just all internal. So that's just a brief introduction. Teoh. Internal wisdom. It's something we all have. But we need to get confident in that again and to really listen to water bodies telling us that's what inner wisdom is all about with respect to eating and nourishing our bodies and nutrition and even with exercise and movement. But we'll get to that in later sessions. Lectures? Thanks so much, guys. 6. UTB body image blueprint: Hey, everybody, this is Jenny Burke, and I'm looking forward to walking you through the body image blueprint. This is a presentation on on techniques for improving your body image and for creating more self love in your life. And I just want to start with a quote, um, which I think is really important. It's by Dr Bruce Lipton. The moment you change your perception is the moment you rewrite the chemistry of your break of your body. And I think that is so true because body image is all about perception. It's about your own perception versus the story of what you think others perceive about you . And if we are to define what body image is, it's really just how we imagine our bodies. How did we imagine other people see our bodies, how we imagine what we look like in front of a mirror? It's a subjective creation that can create concrete perceptions. And these concrete conclusions of ourselves can also run our lives in a detrimental way and an unsupportive way because we believe what we imagine. And that's irrespective of someone else's truth or imagination. So a lot of times we can't believe our own beauty unless it is validated by somebody else. And so what we're gonna be talking about today is to how to validate your own beauty in her beauty, out of beauty, without any external forces that just from within. So you know, it begs the question. Why are we hating our bodies so much? And it's really not even just bodies. It's our faces. It's our hair. It's our skin. It's our It's everything, really. You know, there are people trying to change the way that they look all the time, you know, thinking that they're too heavy, that they're too thin. Hater bodies. We get plastic surgery, we cut our hair, we color our hair. We get breast augmentations, all kinds of things, just to change the appearance of our body to fit into some social construct of what beauty is. And I think what we're what you're going to see in this video is that there are many, many different body ideals throughout history. There is no one sense of what beauty is. It is different for every single person and throughout history and in other cultures. So take a minute to watch this video. I thought It was really, really great If I can get it to work so personally, I would have liked to lived in the Italian Renaissance era. But that's just me. You can see that there are so many different body types, and there's no one ideal of what beauty is. Um, so take a minute and answer this question in the comments section on the lecture page. Unteachable, tell me, what were your feelings of your own body image growing up? Where did those images come from? What were some examples of when you realized your image in your own eyes and in the eyes of others? So what was the first time you recognized you had an opinion about your body? So take him into to stop the video, stop this lecture and just answer that question in the comments section below and perhaps even respond to some other people's comments. This is a conversation I want tohave. This is a conversation I think is important to realize that every single person grows up having an opinion at some point about their body, and it's important to understand where those images and stories come from, and how old you are. and sort of what those feelings have been in your trajectory. So why is this all important? Well, first of all, negative self talk leads to constant low levels dress response in the body. And it also creates stress hormones such as cortisol, increased insulin adrenaline, which can cause actually widespread inflammation in the body, especially if those stress hormones are now being excreted because we're constantly attacking our own bodies and our own Selves. So inflammation like this can lead to decreased ability to lose weight, to digest efficiently, to assimilate nutrients. So the bottom line is that focusing on loving your body into health and weight loss rather than hating it or bullying it into a place where you want it to be, is got to be has got to be paramount, because studies have shown over and over that when you are net talking negatively about yourself, your body responds with a stress response. It's almost like an auto immune response, Um, because the body keeps the score. So how does one do this? You might be asking. Well, I created a little graphic here just for five different steps that you can take to get on a path of self love and self acceptance, and the 1st 1 is to meditate. We're going to go through all of these one by one. And first we're gonna talk about meditation. So this also incorporates mindfulness. And so I want to talk about how mindfulness can actually help with body image for number one. It creates a space to allow for in the moment thinking versus what waas in the past and what will be so to make a distinction around that when we were living in the moment we can accept what is. But when we're living in the past potentially thinking about how we used to look or what we used to wear the clothes we used to fit in or fantasising and dreaming about when things will be great when you will fit into those genes again when you lose £10 whatever it ISS, it doesn't allow you to be squarely in the present right now. The truth is, is that the president is all we really have. So being mindful could create a space for you to allow to be in the moment. And when you accept and acknowledge, what is your parasympathetic nervous system is activated. This is the relaxation response, and it can create a sense of calm and relaxation. And that's very, very important because when you're not in a relaxation response, your body again responses as a fighter flight response even if it's not a full on fight or flight. That is how your body perceives it. So natural dopamine receptors can actually be regenerated through ongoing meditation and create innate happiness that could be felt. Reducing self doubt, negative self talk, anxiety and compulsive knows it's a natural dopamine receptors is as opposed to false dopamine that could be turned on just through processed foods and sugar. And what not and so actually working on mindfulness and loving what is being in the moment could create a sense of relax, ation and overall, um, more positive natural dopamine response. Focusing on nourishing your body with healthy foods can take the emphasis off wait or your dress size and more on how those foods make your body feel how you respond to those foods you noticing whether they make you feel energetic and alive or lethargic and sick. So you're gonna want to think about what are the foods that make you feel amazing. It's hard to do that when we're constantly distracted. We're eating. When we're driving, we're eating. When we're watching TV, we are eating and standing up and multi tasking, and it's very, very hard to really tune in and listen to your body and understand which foods make you feel great when you're not even aware of eating in the first place. So mindful and slow eating allows you to appreciate what you're eating, where the food came from and had a better know when you were full and what exactly your body needs. So essentially, it's a better relationship with yourself. Mindful eating creates a space between you and a potential binge. This also sometimes occurs out of punishing exercise and dieting regimes that have not worked to get your body to do what you want it to do long term. Yes, you can bully your way into a size, too, if you want, but very often it's short lived, and the level of heroic effort that is needed to sustain that is often unattainable and creates a feedback loop where were again in stress and anxiety and sadness that we haven't been able to create this body ideal. So again, mindful eating creates a space between you and the negative behavior, including a binge. So when you are in the moment and you're able to slow down and you're able to, um, creative space versus just grab having a negative emotion and grabbing for something like cake or cookies or burritos or what have you, you are allowing your prefrontal cortex to activate, not your executive functioning to give your body a chance to get out of that immediate response of grab, grab, grab and have your body and your brain get a chance to catch up and say, Whoa! Is this really what I want? To dio? Step three is positive mantra as and gratefulness. Research has shown that devoting time to gratefulness releases more oxytocin and the happiness hormones, which are key for feeling self actualized and embodied. Um, I went to a yoga retreat this past weekend called Core Apollo, and in uh, at the yoga retreat, there was a gratefulness journaling lecture, and this was such a remarkable group of people all talking about all the things that they're grateful for and being able to put that on paper every day. And how, by doing so, actually made them happier. Do you? Today, um, I'm wondering if you've ever found yourself saying mean things about your body to yourself . Like, uh, my thighs look so grocer. Look at the blubber on my tummy. Can you imagine seeing those things to somebody else? Why would you say them to yourself? Think about how this could hurt you and I'll give you an example. I was at a gym classes with several years ago, and I wanted to go in and just notice how many times that I looked in the mirror and said something negative with, like, I'm not strong enough. I can't compete with the other people in this class. I don't look good in the spandex. All right, so I wasn't gonna do anything with that information. I just wanted to notice how many times in that one hour class that I had said this. And if you can imagine, I had said something negative about myself 18 times in one hour, and I was at the gym trying to empower myself and get strong and be fit. And yet I still had the sense of negative self talk. And can you imagine having a conversation with somebody sitting with a friend of dinner and insulting them 18 times in an hour? They would probably walk out of the restaurant or never talk to you again. But yet this is what we do to ourselves. Time and time again. So positive mantra has actually helped to create new neuro chemical patterns to take shape in the brain and from new synapses to flow. So thinking and saying positive things to yourself, even if you don't believe it right away, helps to improve your self image over time. So I want to give you a couple of examples of what these positive mantra could sound like. So one thing you could say and again, you don't have to say this out loud or at the breakfast table, but really just in your head, you could say I choose to eat healthy, nourishing foods that make my my body feels good. You could say something like, I am grateful for my body because it was able to grow a child or because I was able to run a five K. I'm grateful for my body because of whatever you could you know, comes up for you. That is personal to you. You could say something like I exercise to make me healthier not to make me skinnier. I am much more than a number on the scale. My body is powerful because fill in the blank and again seeing these types of things to yourself over and over again changes certain synapses in your brain so that your body and brain start to act cohesively to believe this. And this is what we should be doing to turn around our own body image and self image. Step for what I want to talk about is this concept of joyful movement. So this is a selfie of me a couple of years ago when I used to hate exercise and only did it because I felt like I had Teoh and felt that if I didn't do it every single day for an hour and 1/2 that I would gain weight and I would be overweight, and I was operating out of a police of fear instead of joy and curiosity. And wouldn't it be amazing if you actually felt like this when you exercised or like this with a sense of empowerment with a sense of freedom with a sense of joy. This is what exercise can do for you. In addition to the myriad ways that we know, exercise benefits us on a physiological level. It is also known to support our mental and emotional well being as well. And this could really Onley happen if you are choosing to do it because you love your body , not because you hate your body. And so in doing so, it may be worth thinking about. What are you doing in terms of exercise? What I used to do was an hour and 1/2 every day on the elliptical, and I hated every minute of it. I would have literally my phone in front of me watching the TV show and listening to music at the same time just so that I could zone out and numb out and not feel how uncomfortable this waas. It wasn't until I found yoga, hot yoga, kettlebells, strength training, body weight movements that I realized that exercise can actually be fun. It can be empowering. It could make me feel strong. I could look forward to it and it wasn't doing it because I had cake last night. But I was doing it because it felt good and I looked forward to doing it. And guess what? This is something that all of us can experience. So what are some ways that you love to move and be active? I think the list here is endless, but just for some ideas dancing. How does your body respond when you're dancing, yoga, hiking and being in nature biking? Zumba bowling You know, really anything that is moving your body in a happy and joyful way. So in the common section, why don't you just put this lecture on pause for a minute and just know what are some ways that make you excited to move your body and then turn me back on? Step five is something called mirror work, and this is a little bit more of an advanced technique. It's not something that everybody is comfortable with. Um, and I recognize that. But I'm putting it out there anyway because I do think that there is some benefit to this. If you're willing to put the work in and to tolerate some feelings of discomfort. So what it is is basically standing in front of a mirror once a week with his little clothes on as you feel comfortable. And if you actually could do this with no clothes on, that would be better. And you're just simply gonna observe your body for five minutes without any thought bubbles without any judgment, I mean, there will be thought bubbles, But just simply notice what those are. Notice your reactions, your thoughts and your feelings. But again, without judgment, just notice the thoughts, even if they're negative. And then over the course of a few weeks, you can work up to a 20 minute about, I guess of just witnessing and observing your physical form and eventually finding something about each part body part to affirm and honor. So again, I don't expect everyone to do this step, but I would love it if people felt that they could try it. I'm going to discuss some other things that could potentially help self image, body image and are some examples of packs of self love. So number one is eating nourishing food, receiving or giving loving touch hugs. You know, rubbing someone shoulder would have you, um, body care. So massage stretching manicures, pedicures, breaky those kinds of things. Getting a nice haircut, opening yourself up to love or romance or dating or uneven, an intimate connection with one's own partner. Being open to dating maybe after a long period of not dating could be an act of courage and also an act of self love embracing your sexuality and sensuality. Being in nature for many, many people, just simply being a forest or being outside can really change. You know, your whole outlook on life, music, travel, our culture reading film. Those are important things to explore as part of understanding who you are as a creative person and as a cultural person trying new things, new hobbies that give you joy. When I was going through, I guess what I'll call my midlife crisis. I took a improv class, and it was one of the most exhilarating and scary things I'd ever done. I had to perform in front of about 100 people, but this was something that made me feel really, really good about myself because I was able to take a chance, take a take on a challenge that was very, very uncomfortable, uncomfortable for me and By doing so, I was able to have a more of an appreciation for my ability to step out of my comfort zone and stand out on that skinny branch and take chances. And that builds strength in many, many ways. Being creative, exploring your edges, overcoming a challenge. In addition to all of that, it's important to hang out with people who are body positive and non judgmental. And, yes, this can be hard, depending on who your friends are, but released, focusing and seeking out the people who are his body positive and nudged Nonjudgmental is possible also to try to avoid magazines that glamorize skinny celebrities and models or to glamorize, you know, a certain way of looking. And it's not body positive realizing that this is a collective cultural issue and you do not have to get embroiled in it and that you are not alone. This is something that we, as a culture experience together, allow yourself to be playful in your life and to receive pleasure with your food choices. I can tell you how important it is to just simply throw a first, be around or play hacky sack. We're just be playful Do you have a fun wrestling game with a your partner with with a friend? Just something very light and playful, Um, And then, of course, receiving pleasure. Allowing yourself to receive pleasure with your food choices that it is okay to be happy when you eat. People have a very big sense of shame with with food, particularly if it's food that they consider for quote unquote forbidden. But receiving pleasure with food is one of the most fundamental parts of eating. In fact, there are studies that show that when we allow herself to get into the safe Alec fees of digestion, which is even before you take a bite of food, it's the site of food. It's smelling the aroma of food. It's getting yourself in a in a situation where you're getting excited to eat that people actually digest their food and assimilate the nutrients better than when they're not inviting pleasure in and finally writing a pleasure inventory. So, writing down everything in your life, big or small, that gives you joy, happiness, fulfillment and satisfaction, and people ongoing less that you could refer back to time and again, especially when you feel that you want to numb out or use food as a comfort measure for yourself, or when food acts as a surrogate for something, something else that you're really needing that isn't food. I want to say a quick word about embodiment Um, even though many of us just like our bodies, he aren't really experiencing that we're checking out of our bodies because we're very uncomfortable in our skin. So was part of that. We eat mindlessly. We live chaotically in a world with so many distractions, and we've actually become alienated from our own skin from our own bodies and lost touch with our needs and what our bodies telling us. Our bodies were talking to us all the time, and we just need to stop and listen to what it's saying. So when we don't listen, we can't really understand how to do self care toe how to self love to, you know, to create self care measures. And we look for quick fixes to remedy emotional, visible pain rather than really digging into it and understanding and feeling those feelings. So sample being squarely embodied in the moment in your skin and just listen to what it's saying good or bad. Now this concept can be articulated best by visual. And this is something that I call surfing the urge. And this relates to food cravings that can really to addictions that can really toe other things that are really uncomfortable in your life. And it's basically if you're imagining a wave and this is, I guess I can really relate it best. If anybody has had a child and has been in labor had contractions, you know that at the beginning of the contraction, it's not that painful. As it goes up the wave, it becomes more and more uncomfortable. Finally, at the crux of it, it's extremely uncomfortable, and then it subsides, and you you get a reprieve from that pain. So the same is true with food urges, and very often will give into those food urges, because we feel very, very uncomfortable rather than riding the wave and seeing what potentially could be on the other side. Maybe there's a sense of freedom. Maybe there's a sense of peace. Um, so if you see this visual, you can see how some people can get stuck at various levels when people go right with the yellow and they go straight for the Oreos. Other people ride the waves and kind of get stuck in the orange. Some people make it all the way to the red and still feel like they need to, uh, you know, submit to their Their cravings of their urges are there to the benj. Um, but with enough practice, you may be able to get up and over the very, very, most difficult part of this and see what's on the other side. And I definitely encourage each of you to try this as an experiment, especially if you're somebody who eats emotionally or binge eats and that separate and apart from a physical hunger and a need to fuel your body. So ask yourself this. Does obsessing about having a perfect or ideal body and wait help you to achieve any goals that you have in life? Does it allow you to give your gifts to the world to help the world in any way? Does it make you happier there's a fulfill your potential, or does it just seep energy and toe unwanted places, making you exhausted for what really matters? I really want you all to think about that because we have spent way too much time hating on our bodies, worrying about her achieving the perfect or ideal body and wait. And it's all that energy that we could be using towards all of these other things in our lives. So I have a little. I have a little rule in my Facebook group called Wellness Warriors, and if you haven't joined yet, definitely get on their wellness warriors on Facebook. And my rule is there's no negative self talk, negative body image or excuses allowed here. And I also warn people that reflections in the mirror may be distorted by socially constructed ideas of beauty. But finally, what I want to impart to you is just bloom where you're planted. A flower does not think of competing to the flower next to it. It just blooms, and that really is the body image blueprint. So thank you so much for your time. I have a little bit of homework for you in the next 24 hours. Do one of the following one or more of the following. Enjoy a yoga or other gentle movement class, download a meditation app like headspace or calm dot com that CLM dot com Enjoy a healthy, delicious meal and eat it slowly, savoring every bite. Be playful with your kids, with your spouse or with your friends. Love your body and appreciate what it can actually do for you. Just some quick resource is before we end. The lecture made A If you're in the Boston area is a great resource for disordered eating, body image issues and the like. There's also a new organization called Walden Behavioral. Of course, I'm always a resource. Jenny Eating coaching dot com Many of the concepts that I talked about today were inspired by the Institute for the Psychology of Eating and Mark David so you can check out their website as well. And then, of course, if there are deeper issues that need to be explored, you can also, of course, look into a psychotherapists as well. I hope you enjoy this. I hope it was helpful, useful, valuable, and I look forward to seeing you in the next lecture. Thanks so much, everyone 7. UTB body satiety meditation: Okay. Hi, everybody. Um, today we're going to be focusing on a stomach fullness, meditation, and what we're going to be doing is really getting a better sons of when you are physically feeling symptoms of being full. And this is a really helpful Q. To be aware of from the very first whisper of a stretch or distension in your stomach, um, to the feeling off, really wanting to stop eating. It's very, very important to be tuned into that so that we can reduce the chances of overeating, especially overeating, mindless E and which has nothing to do with hunger. So what we're going to be doing is checking in with your fullness factor several times during this exercise. And if you can pull up the hunger scale that we looked at previously, that will be very helpful tool for you and determining where you are at with respect to your hunger. And if you could remember, Number one was the most starving and ravenous you've ever been, and number 10 was the most full or stuffed or things giving full that you've ever been. So that's just a good way to conceptualize it. And you know this may not be the same as when you're actually eating as opposed to drinking , but it'll just be a good way to see how mindful you can be off the difference. So just allow your eyes to rest. Closed for the next Siris of breaths. Get comfortable in your chair. Make sure your posture is erect in your feet flat on the ground. You can rest your hands on your stomach and just take 3 to 4 easy, deep breaths. Make sure not to force the breath, but just inviting it all the way to the bottom of your lungs. You may feel your chest rise and fall. You may feel your ribs expand out to the sides and then release back in again. And as the breath gently reaches the bottom of her lungs, you may feel your abdomen expand on the in breath and contract on the out breath. Just notice what sensations you have at this time. Notice how physically hungry you are feeling right now. How physically full are you feeling right now? What is your experience of your stomach? So again, on a scale of 1 to 10 how full are you right now with 10 being as full as you possibly could be and one being not full at all. And now just think for a moment. How do you know this? Remember that there are no right or wrong answers here. Just take a moment to be mindful of all the sensations that are telling you whether you are hungry or full. No. Take your bottle of water and drink about half of it, or one of the cups of water being aware, as you do of any change in the feelings in your stomach. And now check again on the scale of 1 to 10. How full are you right now? If you'd like, you could mark it down on a piece of paper. Just imagine it in your head. And at the end of this meditation, you can put it in the comments section. That would be very helpful for me toe to get a sense of where everybody is at and now drink . The rest of the bottle were the other cup of water. And now check again on a scale of 1 to 10. How full are you right now? And on that same scale, 1 to 10. How hungry, are you? Right now? Now return your attention back to the breath. Take a few more deep relaxing breaths and gently returned to the space of this room. Now, in the common section, I want you to consider several questions about this experience. Number one. How did you know that you were full or hungry? What were the symptoms that you were aware of? And how did drinking the water make a difference in that feeling? Remember, depending on the type of food or liquid bodies, satiety may be slower to kick in, but it actually continues to increase after we stop as the food continues to be absorbed. So this is why we used water in this exercise because it increases fullness but not body satiety. So another question to consider is How would this how would it be if you've eaten the same amount of a rich food instead of this amount of water? And also consider how your body might feel at various points, such as after immediately eating the half hour leader an hour later or even two hours later ? What are the differences that thes points if you overeat or eat the right amount that's right for your body and how my different foods affect the discomfort from overeating in terms of your energy level. Constipation, stomach upset, diarrhea, gas, etcetera. So this exercise is important so that we can understand and have a much better understanding of a moderate level of fullness and have a really intuitive sense of when we decide to stop eating, because the first thing you have to learn is to be aware of your fullness level, and then you were able to choose much easier one to stop eating. I just also want to point out that hunger, fullness and satiety air really separate and distinct processes controlled by different parts of our brains and bodies. This is an important distinction because some people think or experience in a single systems, and so therefore, it's actually easier to understand this along a continuous line of hunger at one end and fullness and satiety at the other. You know, for example, it may be possible to be quite hungry and drink a large glass of water and experience a sense of fullness in the stomach yet still be hungry. And it's also possible to eat a small amount of really dense food like a 200 calorie and energy bar, for instance, and feel less hungry but somewhat seated and have the stomach still be relatively empty. So all of this is about observation with your experience while eating in regards to feeling physically hungry and physically full and the extent to which they overlap or don't overlap again. There's no right or wrong answer here, but I'd be curious again in the comments section how and what your experience waas of this exercise, Thank you so much and I'll see you in the next lecture. 8. UTB body scan2: hi there. Today's guided meditation will be a body scan and healing self touch and inquiry. Meditation. Um, as many of us know, food is how we nourish our bodies and being aware of our bodies and being comfortable with them is part of developing a better relationship to our bodies needs. So many people who struggle with weight actually shut off their awareness from their body out of fear or anxiety or distress over how they think their body looks. But we know that people with very poor acceptance of their body may actually way more, either because they're so anxious about their weight that it triggers overeating or because they're so anxious they block out any awareness or numb out. Part of them knows they want to lose weight, but part of them doesn't even try because they don't value their bodies enough. But your body does many, many wonderful things for you. And during the course of this entire course, we've been gently beginning toe, learn how to listen to our bodies in a less judgmental way that may actually then help with finding a better balance. Overall, the self touch practice is a way to deepen becoming more aware of and possibly accepting of the body. This is also useful exercise to provide skills in self soothing. The exercise introduces a powerful emotional healing technique, which may be helpful in dealing with emotional hunger, something that many many of us struggle with. So spend a moment relaxing in any way that is comfortable for you. Just let go and try to feel a sense of looseness and ease. Relax each part of your body, your feet, your legs, your stomach, your shoulders, your arms, your neck and your face. And now bring your awareness to your body and to some specific police in your body. Where does your attention immediately go? Just noticed this. Feel into the center of the body. How comfortable are you allowing your attention to be focused on your body? Just noticed this without judging. As you remain relaxed, briefly scan your body and notice if there's any place that particularly calls your attention, rest your mind there, as if you were deeply listening toe what your body might say. Just continue toe. Listen deeply. As you remain relaxed, briefly scan your body and find another place that calls your attention and now gently rest your awareness to the extent that you can on a police in your body. That raises some feelings of discomfort. Just simply be aware of it. Be aware of the feelings of discomfort, and if they're too intense, move to another place where the discomfort seems lesson tons stay with the discomfort that is there. There's no need to analyze or judge. Just let those feelings rise and fall as they will, and now let your awareness come back to the breath and let yourself relax. Let go of any feelings that still remain as you remain relaxed now, once more, briefly scan your body and notice a place that calls your attention in a positive way somewhere in your body that you were proud of. Stay with this again without going into analysis. And now bring your attention back to your breath. And now bring your attention to your hands, noticing the sensation of whatever they are touching right now. Imagine your hands are beginning to fill up with kindness. However you can imagine that happening. Your hands are full of kindness, carrying warmth and tenderness, and now lift one hand and place it on the opposite arm. Just a very dent. Gentle touch. Just notice what it feels like the sensation of touching. Just notice your reaction. What is going through your mind As you do this, simply notice without judging what thoughts Come up. Beware first of the surface of your arm, but then let your awareness move deep into the center to the bones. They give your arms string to the muscles that allow it to move and help you hold what you need to be aware of both the surface and the deeper essence of your body. And now lift the other hand in place it on the opposite arm again. Just a gentle, caring touch and again notice what this feels like. Notice your reaction. Notice what is going through your mind without judging what thoughts arise. Next to move both hands to your thighs, gently placing them wherever is comfortable. Perhaps you can wonder if you can touch with a sense of appreciation, just completely relaxing and allowing tenderness For all the feelings this may bring up good or bad. Slowly move your hands to your stomach, just resting with the movement of your stomach as you breathe, noticing your reaction and continuing to feel the kindness from your hands. This is basically a sense of holding yourself in tenderness and respect and finally placing one hand over your heart. Be aware of your breathing feeling the caring quality. Just letting it come through your hands and letting all the mental chatter just come and go , come and go, continuing to come back to a sense of tenderness and caring. In the last moments of this practice, you can continue to rest your hands where they are or if you feel there is another part of your body that could use a tender, caring touch. Just simply move your hands there. Now, continuing to rest with a sense of warmth towards yourself. And now thank your body for any communication or new awareness that may have occurred. And now bringing awareness back to breath. And when you're ready, gently open your eyes slowly, bringing your attention back to the room and in the discussion section of this module. I would love to hear from you what your experience was of this practice. Tell me what was difficult about it and what was useful about it. What did you discover? Why Might it be important to pay attention to how your body feels at any given time? What do you think is the difference between self acceptance and self judgment? What might this exercise have to do with your relationship? Teoh eating and toe weight loss? I will see you in the next guided meditation. Thank you so much. 9. UTB cheese and crackers: hi, everyone. Today we're going to do a practice in mindfully. Eating a high fat food in this case would be cheese and crackers, so each of you should have three pieces of cheese and crackers. I recommend wheat thins or some other high quality type of cracker. Also, you want sliced cheese cut into approximately nine squares just to match the size of the crackers. Um, this is, as I said, going to be a practice in mindful eating. And I have picked a more substantial food and oftentimes ah, high risk or temptation or trigger food that tends to be over eaten. Some programs, diet programs, etcetera. We'll deal with high fat foods by not allowing them at all. This is certainly not my philosophy, but an alternative is to combine both inner and outer wisdom as we've been learning in this module to decide when and how to eat these kinds of foods so that you get the most satisfaction from doing so, but also keep the quantity in balance. This is all within you to be able to do this. So take a minute and closed her eyes. Start to take several deep relaxing breaths, becoming centered and relaxed Notice if there are any areas in your body where you are holding tension right now, If so breathed into these areas and breathe out any tension or discomfort, notice without judgment, any other feelings, experiences or thoughts that are going through your mind right now, particularly any related to the food that's in front of you. Breathe in again and again. Be aware of any tension in your body and simply breathe into it. Now I'd like you to open your eyes and take one of the crackers and cheese first. Just take a minute to look at it. Carefully notice the texture, the color, anything visually that you notice about the cracker and cheese and now bring it up to your nose and smell it. Take a bite of it, closing your eyes if you wish. Taken minute to notice how it feels in your mouth. Move it around in your mouth and notice all of the sensations. Notice how the taste may change as you bite into it and begin to chew. Also, see if you notice any changes in the taste or other sensations. As you continue. Take a minute to savor the experience of this small piece of food and honor the satisfaction that you were experiencing from it. Make the decision when you are ready to swallow the food. Notice how your body and mind reacts to the food. How does your body feel right now? Do you notice any changes when you finish swallowing? Notice how you feel. Notice Any sensation still remaining in your mouth and now opening your eyes again. Take another piece of the cracker and cheese smelling it first if you wish, slowly biting into it and experience the texture and taste in your mouth. And now you might notice how this bite is the same or may be different from the first bite saver and draw as much satisfaction as possible from it. Listen carefully to your body. Does your body or mind want another one? How do you know that? Take a minute to notice how you know you want another. And if you've decided to take another light of cheese and crapper, please help yourself and do it now mindfully again. Does this one taste or feel any different than the first? How was your body reacting? What are your thoughts as you swallow. Appreciate for a moment that you were feeding your body a complex food to provide energy and create well being. Continue eating mindfully as you wish, guiding yourself in the experience. And now bring your awareness back to your breath back to your body, back to the room that you're in right now. And when you are ready, gently open your eyes. So I hope that was an interesting exercise for you. And I'd like to start a conversation that we can have in the discussion section. And I'd like you to think about the following questions. What was it like for you to eat this kind of food in this way? What did you notice about your feelings? What did you notice about your thoughts? How did you feel eating a high fat food like cheese in this mindful way? And how is this way of eating differ from your usual way of eating or from bingeing or overeating? Finally, how do you think this exercise might help with weight loss with emotional eating, with stress eating and with binge eating? I look forward to hearing all your comments and look forward to seeing you in the next section. Thanks 10. UTB chocolatemeditation: hi. Today we're going to do a really fun exercise in satiety. Taste satiety specifically, and we're going to do it with chocolate. So what I'd like you all to Dio is to print out and have in front of you the taste in satiety worksheet. It should be two pages long. You should also have in front of you two pieces of chocolate that are cut up into five pieces also have handy a pen and or a pencil. And what we're going to do first is have you take a bite of the chocolate right now, just as you normally would without any special consideration. Just pop it in your mouth, eat it as you normally would, and then take a minute to fill out the first sheet of the worksheet. You may pause this recording momentarily to fill out the worksheet and then resume afterwards high. By now, you probably filled out the first worksheet, and I've had a moment to have that first piece of chocolate in the discussion below. I would love to hear some of what you wrote on your worksheet. What we're gonna do now is move on to the second part of this exercise where I will walk you through a guided meditation, um, on how to eat chocolate in a more mindful way so that you could become more of a gourmet and to savour and noticed the flavors and the deliciousness of chocolate. So here we go first, taken in it to close your eyes and take two or three relaxed breaths. If for some reason you are uncomfortable closing your eyes, then it's OK to just close them partially and let your gaze rest on the floor in front of you. Be aware of your breath living in and flowing out. You'll notice that your breath is cool at the tip of your nose as it flows in and warmer as it flows out. Notice your chest and stomach gently rising and falling with each breath, and now open your eyes and take one piece of the chocolate and look at this piece of chocolate as if you've never seen a piece of chocolate before. I want you to examine the folds of it, the color, the texture and now closing your eyes and taking several deep relaxing breaths. Allow yourself to become centered and relaxed with your eyes closed. Smell the reason. Sorry. Smell the chocolate, feel it against outside of your lips and be aware of any thoughts that come up about chocolate were about food in general. Notice any thoughts about liking or disliking chocolate? Notice any feelings or emotions about eating this small piece of chocolate. Now you complacent in your mouth, but do not do it yet. It will likely melts a little bit, and that's okay, But just simply notice how it feels in your mouth. Move it around in your mouth and simply notice the sensations now beginning to chew it. Slowly experience the taste of one teeny morsel of chocolate. Notice whether the taste changes as you bite into it and very slowly chewing it. Experience the flavor, the feel. Where in your mouth are you chewing it? And now notice again any thoughts or feelings about eating the chocolate and as you get ready to swallow it, I just noticed the experience of the impulse to swallow. What is that like for you? And when you're ready to swallow, please do so but notice. Are there any tastes for lingering sensations? Now be aware of these reactions in your body in your mouth and now be aware that your body has taken in the weight and the food energy have a tiny morsel of food, and now you can pick up the second piece of chocolate again, examine it and smell it. Has anything changed? Closing your eyes? Be aware of whatever thoughts and feelings air coming up now could be a memory you have about chocolate or something else again. Place it in your mouth and watch the experience of this piece of chocolate, the taste, the texture, any nuances of flavor that you didn't previously notice and begin chewing slowly observing any similarities or differences with the first piece. Be aware as much as you can, of the experiences of pleasure of satisfaction from this teeny, more soul food. When you are ready to swallow, do so but noticed point of swallowing when you can no longer feel the chocolate going down the back of your throat. Now pick up the third reason. Excuse me, Pick up the third piece of chocolate. Lead yourself through, examining and eating this piece of chocolate mindfully again. I want you to examine it and smell it, noticing the aroma and closing your eyes if you haven't already. And as you finished with the third piece of chocolate, what are you aware of right now? And now look at the fourth piece of chocolate. You may choose to eat this piece or not. Take a moment and be aware of how you are making this choice. Now, if you choose to eat this piece again, lead yourself through the practice. If not, then simply be aware of how you made that choice and be aware for a few minutes of your breath, your thoughts, feelings, sensations in your mouth and elsewhere and whether or not you are eating this piece of chocolate, perhaps consider for a moment what you know about chocolate and how this little piece of food energy came from when it was first planted and grown as a caco seed to where you are now being appreciative of all the people involved in having that happen. Now bringing your awareness gently back to your breath for two or three deep breaths, and when you are ready, you can make gently open your eyes after you've gotten settled back in the room. Take a minute to fill out the second sheet of the worksheet provided for you. And in the comment section, please take note of any differences between the two experiences. What you've just experienced is, ah, way of eating mindfully so that you could treat food like a connoisseur. And it's for the experience of eating. Think to yourself how this experience with similar or different in the usual way that you eat chocolate. What kind of thoughts came into your mind? What kind of emotions did you have? I look forward to seeing you in the next lecture. Thank you. 11. UTB cravings: he Guys, this is Jenny. We're gonna be talking about food cravings today, and I'm gonna walk you through a guided food cravings, meditation and discussion. Um, and so with respective food cravings, it's something that we've all experienced before one time or another on sometimes. For some of us, it's quite frequently. Cravings are more intense than just wanting or desiring of food, even though we sometimes use the word that way. So you may want a food for so many different reasons. Maybe you just saw it or smelled something. Maybe you walked by a bakery and smelled something delicious and wanted it. We're just thought about it or know it would be really fun to eat. Do you still feel in control? And it is more of a manageable thought of desire. As food cravings are more intense, however, you feel less in control, and that could be very scary for some people. They may appear when you're actually physically on great, but more importantly, I mean more often they seem to be related to strong emotions and to stress. They may also appear when you've been depriving yourself for a long time of a favorite food research shows that parts of the brain associated with memory and pleasure become more active when a food craving is present. So we're going to explore today the intense food desire to cravings and often arise in response to feelings of stress, anxiety and other strong, unpleasant emotions. So think back to several recent times you were craving of food. Think about for a minute. What foods were they and what was happening in that time? What emotions and feelings were you having before and after that craving? What types of foods do you tend to have cravings for? Some people create high fat foods, high sugar foods, salty foods and many of the times they're highly palatable and processed. So what types of situations, stressors and feelings usually trigger cravings for you? The other thing I want you to be thinking about is what you have found to be helpful so far with food cravings and what practices have helped you. The good news is that mindfulness can actually reduce the stress response and emotional reactivity in the brain as well. So if we can interrupt the trigger craving eating cycle and that quote unquote, I've blown it effect which ends up leading to more eating with mindfulness, we can actually experience a freedom from the effects of the craving. So this practice uses some important aspects of mindfulness, specifically the ability to be present with your feelings, to be present with body sensations and emotions in a nonreactive non judgments away and apply it to the experience of that creeping when we rest her attention on strong feelings, as when we practice or sitting meditation with a nonjudgmental patient and kind attention. Eventually, the feelings may shift in some way, and we can experience the passing and fleeting nature of all that we experience now. We've talked about this concept before a surfing the urge, and it's basically when we noticed that if we can stay present, the intensity of feelings were an urge will tend to decrease more spaces, open up, and we can connect with more inner wisdom to make a conscious choice that supports our overall goals and intentions. So we will explore this potential of mindfulness to help us with our cravings. In the following practice, bring yourself to a comfortable sitting posture and close your eyes. Take a few deep breaths in and out letting the air comes in through the nose, then filling the belly, letting your chest expand. And then a nice, long, slow exhale chess relaxing belly releasing just simply letting go now. Visualize of food that tends to be a trigger for you to overeat to Benji. We're to eat even when you were not hungry. Ah, food that you might create during a difficult experience from a challenging circumstance or a strong emotion. And as you visualize this food in front of you noticed the textures, the colors and the smell of that food as the image of this food becomes stronger and you were seeing it and smelling it before you begin to imagine the feeling off craving growing , imagine this as vividly as you can bring it to the level of physical sensation in your body . Notice how it feels, the bear sensation of it, and now where is it located in your body? What is it? Shape. Just be very curious about it, noticing it with a non judgmental attention notice. Any thoughts or feelings arising in relationship to this food and the experience of this craving breathing again noticing the air cooler as it comes in through your nose and warmer as you exhale, releasing any tension from the craving. Now begin to imagine a feeling of kindness and compassion filling in you in any way that is comfortable for you. You may put your attention on your heart if you wish, and imagine it being filled up with a sense of warmth and kindness flowing outward from the center of your heart, feeling the sense of warmth and kindness spreading throughout your body. And in this way it's a sense of developing the craving with warmth and loving kindness. Now just sit for just another moment, breathing in the sense of kindness and compassion for yourself. Now bring your awareness to that food again. Just notice what has changed. What are you aware of in your blood, in your body, in your mind and in your heart? What is your experience in this moment and now, bringing your attention back to the room and slowly opening your eyes when you're ready. So some discussion questions to think of for this food cravings. Practice is what you noticed changed from the first time you visualize that food to the second time and what were you aware of in your body and your mind? And what is your experience in this moment? Did you become aware of a deeper need through this practice that could be addressed more nourished through this practice, or buy something else that's non food related? And if so, what might that be? What were you really needing in this moment? What might happen to the amount of food you eat or what you choose to do instead of eat this food? And how might bringing mindfulness to the awareness of craving in this way help you was eating and possibly even with your weight? How my pre how my bringing kindness and compassion to the awareness of craving help you with your eating and possibly with your weight? How might it improve your well being? How might it help interrupt chain reactions of overeating when the cravings is one of those links? So these are just some questions to think about. As always, I really encourage you to right your thoughts in the discussion section below. If you would rather email me your thoughts, you could do so at Jenny at Jenny Aiden coaching dot com, and I will keep those thoughts, private. And for those of you in the group coaching call, we will discuss. You are thoughts on that call. But I do ask that you take some notes on the experience. Thank you so much. And I'll see you in the next lecture. 12. UTB forgiveness meditation: he there today, we're gonna be doing a forgiveness meditation. So anger, either at yourself or others, sometimes one of the hardest emotions to manage and to disconnect from the chain reaction to eating emotionally. And as you move into a better balance with eating, you still may find yourself angry sometimes at yourself when you slip up. But acknowledging and knowing that he slips up slip ups will occur. I can get you to a better place of balance. You males feel frustrated at yourself for being heavier than you'd like, and sometimes it gets in the way of finding new directions. But what would it mean to forgive yourself around issues with food and around issues with your body? What would it mean to forgive others, either for things in the past or in the present? Forgiveness of others means neither forgetting about the hurt nor pretending that it didn't happen or didn't matter. But rather it's just about letting go of anger both towards others and toward yourself. So this is often a difficult meditation for people because it could bring some sadness or tears on that's totally normal. And okay, um, this meditation may bring up emotions, Um, that you're not even expecting to take a minute to just sit comfortably in your chair and sitting with a straight easy posture and allow your body to become still income. Focus your mind on your breathing, letting the air flow all the way into your lower diaphragm without any strainer poll and then float gently out again. Become aware of being in your body, being comfortable in your body and now become aware of those parts of your body that you are more comfortable in. And now bring your attention to those parts of your body that you are less comfortable with . What parts are those? Be aware of your judgements about those parts of your body of any anger, regret, fear, sadness or any other feelings that may happen. Feelings of maybe being betrayed by your body. Anger at yourself for not taking care of your body. And now let yourself observe these feelings. Just let them be there but begin to let go of the judgment. Let yourself begin to replace the judgment with a sense of respect, with a sense of ownership for what your body provides to you much for self experience, a sense of forgiveness towards yourself, for your judgments and towards your body for not being perfect or the way you would most like it to be again. Let your awareness rest on those parts of your body that you are less comfortable with. Acknowledge them, experience a sense of gentleness and appreciation towards them. Offer them a sense of forgiveness in caring. Offer yourself a sense of forgiveness and of caring, breathing in. Tell yourself I forgive myself breathing out. Tell yourself I choose to treat myself with kindness and respect. And now imagine a recent time of feeling you were eating too much or out of control. Just picture the setting for a minute. What were you eating? How are you feeling before this happened? How were you feeling while you were eating? How are you feeling afterwards? How did you feel about yourself? What kinds of thoughts were running through your head? Were you being critical of yourself? Were you being judgmental and now returned back to the breath? Breathing naturally, uncomfortably from your diaphragm as you breathe? Allow the criticism and self judgment to fall away. You don't overeat because you're a bad person. You don't overeat because you were weak somewhere a long time ago, possibly before you can even remember you learned that food could bring comfort and that it could ease the pain. Eating is indeed a simple pleasure, and despite all of the difficulties it may have brought, food has helped comfort you at times over the years. You may have needed it toe help ease the pain. You've been doing the best you can. And as you reflect on those, offer yourself some forgiveness. Offer others forgiveness. Breathing in Tell yourself I forgive myself breathing out. Tell yourself I choose to treat myself gently breathing in. I forgive myself. Breathing out, I choose to treat myself gently breathing in. I forgive myself. Breathing out, I choose to treat myself gently. Now. You were learning a new way to comfort yourself, to become calm, to feel grounded and solid. You are learning mindfulness. You were learning to pay attention to the thoughts into the feelings. The happy, the sad without judgment or attachment, just simply watching mindfully and gently and then letting go. You have made an act of commitment to yourself of kindness to yourself and of courage. You are learning a different way to ease the pain and to find peace and control. Now focus your attention back onto your breath. Breathing in, I feel a sense of common awareness. Breathing out. Smile to yourself. Whatever thoughts or emotions you may be experiencing are okay. Simply noticed them as they drift by and return your attention to your breath. Be aware of the cool air at the tip of your nose as you breathe in and the warm air as you breathe out and now become aware of your body in this place. Begin to visualize the room around you. And as you remain fully aware and mindful, you may open your eyes when you're ready in the comment section. I would love to hear your experience with this meditation. Let me know if this was difficult for your for you. Or if not, and ask yourself, How might forgiveness of yourself and others may interrupt this chain of reactivity? Ask yourself, What do you gain by criticizing yourself? It doesn't stop you from over eating. If it didn't, nobody would overeat. But rather self criticism is more likely to cause more overeating and forgiveness is X is related to acceptance acceptance doesn't mean that you can't figure out how to do something different the next time. But it does mean that you don't respond with self judgment that is often so automatic and can get in the way of trying something different and new. What would you say to someone else who was in a similar position and was being very self critical? You can answer this in the comment section as well. How much you recognize that you are making progress with emotional and stress eating. Please remember that progress comes in little steps, not all at once, but what are some of these little steps that you've observed already? And what other small steps can you look forward to? I look forward to seeing you in the next lecture. Thank you so much. 13. UTB general meditation: hi. Today, we're going to learn how to do a general mindfulness meditation, which should last about 10 minutes, and we'll give you a really good idea of what a general mindfulness meditation practice looks like. You can also refer to this recording any time you feel that you have 10 minutes to spare. To really get in touch with yourself to ground yourself and to reap the benefits of a mindfulness meditation practice, allow yourself to become comfortable in your chair. Sitting with a relaxed but straight erect posture, Find a position so that you will not become drowsy, but that is balanced, not straining at all. And now allow your hands to rest comfortably in your lap. Loosen any tight clothing that will restrict your stomach and gently close your eyes. Allow your body to become still. Allow your shoulders, chest and stomach to relax. Focus your mind on the feeling of your breathing. Begin by taking two or three deeper breaths from your diaphragm, letting the air flow all the way into your stomach without any push or strain, and then float gently back out again. Repeat these two or three deep breaths, noticing an increased sense of calm and relax ation as you breathe in the clean, fresh air and breathe out any sense of tension or stress. And now let your breathing find its own natural, comfortable rhythm and up. Focus your attention on the feeling of your breath as it comes in at the tip of your nose roofs of the back of your throat into your lower diaphragm and back out again, letting your stomach rise and fall naturally with each breath again, Return your attention to the feeling of the breath at the tip of your nose. You may notice that the breath is cooler coming in and warmer flowing out. Allow your attention to be focused on your breath and away from the noise, all of the thoughts and feelings and concerns that usually fill your mind. And as you gently breathe, become aware of where, along the course of your breath, you could most easily hold a feeling of gentle awareness of your breath. It may be at the tip of your nose at the back of your throat in your chest or with the gentle rise and fall of your stomach. Let your attention rest gently. At that point as you continue to watch your breath As you continue, you will notice that the mind will become caught up with thoughts and feelings. It actually may become attached to noises or bodily sensations, and you may find yourself remembering something from your past thinking about your future. We're flowing into fantasy. This is to be expected. This is the nature of the chattering mind, and when you noticed this without any self judgment, simply observe the process of the mind and then return your attention to the breath. Simply ride with the flow of breath, feeling it moved in and out, in and out freely, shifting with a gentle natural rhythm. And again as you notice your mind wandering off, no need to be critical of yourself. Understand that this is the nature of the mind to become attached to daily concerns to become attached to feelings and memories. Simply noticed that this has happened and then let go off the thoughts. Just simply watches the drift by as clouds blown by a breeze and return your attention to your breathing. If you find that it becomes difficult to not get caught up in thoughts, let your mind gently count forwards from 1 to 10 with each breath and then begin again. When your mind is quieter again, let it rest on Lee on the feeling and experience of the breath or on whatever thoughts gently flow into the mind. No need to push away thoughts, irritation or just comfort out of your mind. Simply be patient with yourself and with your body. Notice the experience of the busy mind of emotional ups and downs or off boredom, and then let go of whatever tries to capture your attention. Return your attention back to the breath, letting it carry you into a place of relaxed attention and mindfulness, and now gently bringing your attention backed back just to the breath. Now bring your attention back into the space of your body and into the space of this room. Move around gently in the space of the chair, and when you're ready, open your eyes and gently stretch out. I hope you enjoy it. This first foray into general mindfulness meditation Please leave any comments that you have about what this experience was like for you, particularly if you're brand new to the meditation experience. In future. Modules will cover other types of meditations, including eating meditations, body scans, forgiveness and wisdom meditations. I look forward to that in the weeks to come. Thank you. 14. UTB mini meditation: hi. Today, we're going to be going over many meditation that is really involving, taking several deep diaphragmatic breaths, letting go any tension in the body and becoming mindful of the body. The emotions on the thoughts, right in this moment, when you're a ball, you can close your eyes. But if you're with other people, you can keep your eyes open, and no one will even know that you're doing anything out of the ordinary. This is particularly useful to use before eating, because you could be calm. Wear more aware of feelings of hunger, your thoughts or feelings about the meal or snack you're about to enjoy, and it can also help cultivate mindfulness during eating. So take a minute to visualize yourself, preparing to sit down to a meal by yourself, please your feet flat on the floor. Allow your hands to rest comfortably on your lap and simply close your eyes. Take several deep, relaxing breaths, letting the air flow all the way into your lower belly and then back out again. Notice if there are any areas in your body where you are holding any tension. If so, breathe into these areas and try to breathe out any tension or discomfort, and now picture the food in front of you breathing again and be aware of any tension in your body. Notice without judgment, any other feelings, experiences or thoughts that you were going through, particularly any related to choosing to eat at this moment or to the food that is in front of you, breathing again and breathe out again. Be aware of any tension in your body and where that might you might be experiencing that. And now take one more teeth breath and you may open your eyes when you are ready again. This is a meditation that you could do any time, any place, as you saw. It took literally two minutes, yet could calm your body down enough to be able to fully digest your meal, assimilate the nutrients and also have a broader awareness of when you tend to get full. We'll see you in the next lecture 15. UTB personalvalues: he Guys, this is Jenny. We're gonna dio fun little exercise using this website. It's a pie chart maker, and this is in conjunction with the personal values lecture that you should have read first before getting onto this page. But this is just a walk through on how you actually do this. And what we're trying to determine here is how much time you spend thinking about obsessing about planning for food, exercise, weighing yourself, your weight, your body image, all that stuff. So we're gonna name this pie chart. You'll go here and you'll name this pie chart Personal values. Okay. And then here works as new slice. You could put food, wait, exercise, and then you're just going away it like how much time you spend thinking about it. This would be like 73% and this would be like, 17% whatever you want. So you're gonna disarm? What? That ISS And then for the next slice, you're gonna also be putting something else like career. How much time you spend thinking about your career, You know, worrying about it and things like that. You can also add some things if you wanted to also add like family. You could add as many as you want. Um, but basically, we're going to determine you know what percentage of your time is really spend thinking about? I'm worrying about your weight, your health, food, fitness and all those kinds of things. When you're done filling this out, doing this exercise you're gonna right, you're gonna leave this alone and you're gonna do make pie chart and then it will. This little window will pop up in what you're gonna want to do if you don't mind, is too copy and paste this link and put it in the common section in the personal Values lecture. And that way I can see all of the different pie charts that you guys have created. And I get a sense of where you are in terms of the percentage of time you spend thinking about all these different issues. So I look forward to seeing all of your responses again. This is the personal values pie chart. You'll get to do this in an interactive way. Also in the common section, let me know what your thoughts were about this exercise. Alright, guys, I look forward to it. We'll see what the next lecture 16. UTB restaurantlecture: Hey there, this is Jenny. Welcome to unhinge the binge Restaurant Strategies. Eso Today we're gonna talk about how you can make the most of your restaurant experience and no longer feel the sense of dread, our anxiety about going out to you and thinking that potentially it will cause you to gain weight or overeat or be out of control. And included in this lecture is a cici that you can use on, um, you know, utilize any time that you are planning to go out to eat. So first and foremost, I want you to be excited because going out to eat is super fun. It's social. You get to taste potentially different kinds of ethnic foods, different environments. And I want you to start thinking about going out to eat something that's joyful, pleasurable, exciting on fun. So here's the first tight. Here is the first strategy. Sorry. Okay, here's of our strategy. Eat before you go. I know that sounds kind of silly, but the truth is, when we go to a restaurant, hungry were far more likely to eat more than if we're feeling comfortable. So a lot of times, if you go out to eat and your super hungry, you're going to be way more tempted to have, um, the bread on the table on appetizer, the main meal, dessert and so forth. So simply eating something high in volume before you go to a restaurant can actually calm you down, take the edge off and not feel this need to grab whatever is in front of you. This is a strategy that I've tried many, many times and almost always works. For me, it's just a sense of okay, I'm feeling good, obviously don't want to eat so much that you don't want anything at the restaurant. But the idea is just to get a sense of sort of calm and taking the edge off. So this could be something like a smoothie, which would give you sort of a higher volume option or soup or fruits and vegetables. Now, strategy number two is, if possible, be the one to decide where to eat. Because if you are in control of that decision, you can make a decision that will be, um, healthy for you on a place that you feel like can accommodate your particular food needs for that particular day. So you know, sending out an email to the people were going, Hey, I found this great restaurant. What do you think about going here, or even coming up with a couple of options now? This won't always be possible, of course, but whenever it is possible will be really nice for you to be able to drive the ship. Strategy Number three is to plan an extra bout of exercise that day. So assuming you have some sort of exercise routine and place walking, gym class gardening, whatever simply plan toe have just an extra bout of exercise that day. Now E. Incorporating extra bouts of exercise obviously burns calories, but it also protects your sort of your goals. And because there's an increase in certain kinds of hormones that create a sense of satisfaction and accomplishment, you are more likely to go to that restaurant with that same feeling of empowerment, feeling good and not wanting to offset that. So planning an extra bottle of exercise is a really, really good idea. It could be just like a 10 minute walk. It could be some structuring. It could be a yoga class. Whatever strategy Number four is, take a look at the menu online. Most restaurants have an online menu and pre decide what you're going to eat. This has been an absolute lifesaver for me because what used to happen for me as they go to a restaurant, it's see all these options, and I'd be immediately indecision, anxiety, something like, Oh, wow, I really should have this by Oh, my goodness, they have that. And I really kind of want that. But I should have this, and I go back and forth, causing me really a lot of distress. But when I look at the menu online and I can sort of pre decide what I'm gonna have, it really takes a lot of that spontaneity out of the way. And so I go in with a decision made, and I don't even need to look at the menu. And I could just say I'm having this. So that's something I would strongly recommend that you try next time you go out to a restaurant strategy that should say strategy. Number five Strategy Number five is to simply advocate for yourself, ask questions about the menu and make the requests that are necessary. You are the one paying for this. If you need to ask for sauce on the side, ask for sauce on the side. If you want to have double the vegetables, ask for double the vegetables. If you want the dressing to be a certain way, then ask for it most of the times. More times than not, a restaurant will go out of their way to accommodate the needs of the customer. And if not, then it's really not a restaurant that you should be patronizing very often. So do not be afraid to ask for what you want and how it's gonna best support your particular goals. Next. Distant aim to choose a macro nutrient balanced meal, including ah, complex carb, meaning a fruit, vegetable, whole grains. It is wholly pasta keen wah brown, rice, millet or other type of whole green high quality protein, meaning it's cooked fairly clean. Obviously, there could be cooked with oil, but nothing like tempura or fried or hollandaise sauce. Just really something that's a high quality protein, not too too fatty, and that will ultimately give you a really good source of protein, which thereby makes you very full. And then finally, some sort of healthy fat, olive oil, avocado nuts, seeds, salmon. Things like that would constitute as a healthy fat. So really, with each meal and snack and general, you're gonna want to try to choose a macro nutrient balance meal. But this is definitely possible in restaurants and while as well, and it's really aimed to just make you feel not only full but satisfied, and that's the most important part. Next is to make a decision to have one of the following extras and again, with absolutely no guilt. So rather than depriving yourself of everything that you enjoy at a restaurant, pick one that is really calling your name, whether it's an appetizer, maybe a special cocktail that they're offering, maybe really in the mood for bread and butter at the table or some sort of specialty dessert that they have. But make the decision that you are gonna partake in one of these things and then go for it without any guilt. And this will sort of ease your sense of feeling deprived feeling like you can't have anything which thereby reduces your risk of overeating and binge eating later. And finally, this is supposed to be a fun entertaining, Um, a potentially social meal. And this is something that you really should enjoy. So the goal would be to just eat slowly. Put your fork down or spoon down before but in between bites and just savor every bite of the experience on Enjoy it. I hope you find that this is helpful and I will see you at the next lecture. Thanks so much. 17. UTB seduction of slow: Hey, everybody, Welcome to the seduction of slow eating. I'm gonna be walking you through today, um, kind of a crash course in mindful eating and solo eating and really kind of course, corrupt on and slow down amid a fast allegation, I hope you enjoy this presentation. So just to get started, most of you know at this point that my name is Jenny. Eat, embark on eating psychology Coach, health educator as well as a mindful eating instructor. And while his blogger I had 13 years as a clinician and out educator, Health management resource is just prior to launching my company, Jenny eating, coaching. Um, and I focus on supporting disordered eating, body image, binge eating, emotional eating and so forth. So but today we're gonna be talking about mindful and slow eating, and I want to start with this quote. If you truly get in touch with a piece of carrot, you get in touch with the soil, the rain and the sunshine. You get in touch with mother earth and eating in such a way you feel in touch with true life, your roots, and that is meditation. If we chew every morsel of our food. In that way we become grateful. And when you are grateful you were happy. This is by tick, not Han, who is a well known author and Buddhist monk. Um, and this quote really resonates with me. Just because it speaks to this idea of slowly now really getting in touch with the food that we're eating understand the path that took to get to your plate all the people that were involved in producing this food and also understanding that you know, when you can be mindful with respect to every single bite of food that you eat, it's a certain way of self care which can create feelings of gratefulness and happiness. I just love this quote. So one of first talk about what is mindfulness and why you should practice it in general. So the definition is a moment, a moment nonjudgmental awareness cultivated by paying attention on purpose in a specific way that is in the present moment as non reactively and is open heartedly as possible. This is by John Kevin Sanders, Um, you know, sort of a pioneer in the mindfulness field and a neat human capacity to deliberately pay full attention to where we are for actual experience and then to alarm from it. This is by Jack Cornfield. So these air to really, really good definitions about what mindfulness is, and it's essentially just observing the thought bubbles that inevitably come up in our head and not judging them, just being aware of them, watching them go by and then focusing on your breath. So why do we do this? And a lot of people have this notion that it's, um for, you know, Buddhists in Bhutan on top of a mountain, saying, Oh, but the truth is mindfulness is for everybody. In fact, there were 477 research papers online fullness that were published by 2012 and nearly 100 randomized controlled trials on MBS are, which have been published by 2014. Mindfulness is known to aid and everything from pain management, stress management, anxiety, binge eating and emotionally eating on more. It's definitely something that I recommend to be explored, and this is, ah lot of what this unhinge unhinge the binge course has been all about. So how does this relate to mindful eating? So let's go into that a little bit mindful. Eating is simply allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation there. Respecting your own inner wisdom. It's also using all your senses in choosing to eat food that is both satisfying to you and nourishing your body. So it's this idea that it's not mutually exclusive, that you're either eating foods that are nourishing Teoh or you're eating foods that are satisfying to you. They can actually be one in the same. And using all of your senses is a way that you can appreciate that food in a different way . It's acknowledging responses to food. What you're likes out your dislikes. If you're neutral to that food and all of it without judgement, because the truth is is that food is not moral, it's simply food. It's becoming aware of physical hunger and satiety cues to guide your decisions, to begin and end eating. So someone who eats mindfully acknowledges that there's no right or wrong way to eat, but varying degrees of awareness surrounding the experience of food. This person accepts that they're eating, experiences are unique. The way that I eat may be completely different than the way you eat and what makes your body feel good. And so there's a certain level of acceptance with that. Someone who eats mindfully is an individual who by choice, directs their attention to eating on a moment to moment visas, gains awareness of how they can make choices that support health and well being, and becomes aware of the interconnection of earth living beings and cultural practices and its impact off their food choices on those systems. So it's really being really mindful and aware, As I said earlier with the quote about the interconnection of and the, you know, commonality of food, this is something that every living species needs is food. And if you really think about all that Internet connection of the Earth and who produces the food and all of our cultural and religious practices with respective food and those impact and the impact of our food manufacturing on the environment and on our bodies, it's another way to just really be eating mindfully. Another quote, mindful eating replaces self criticism with self nurturing. They replace his shame with respect for your own in her wisdom. This is by Jan chosen Bayes, who is also a well known author who's written books on Mindful Eating as well. So banks the question. How did we become such a fast food nation? So I'm gonna posit that there are really three reasons. Number one is the industrial age, when efficiency and speed equals more money, more power, more success. We are an output nation, and once we realized that we could create efficiencies even with our food production, it really took off. Just this idea of mass manufacturing of milk of other commodity is really launched that fast food nation in some ways. In addition, in the 19 fifties, the microwave became a reprieve for housewives who were stuck in the kitchen, creating long and long and loving meals for their family. But no longer do women have to cook these such elaborate meals for the family each day, with the invent of the microwave and also of TV dinners from the 19 sixties to the 19 eighties was the birth of quarter going fast food. So with more working women in the world, more efficiencies were needed for feeding families to McDonalds, KFC, Wendy's acceptable were born out of this need to get more, get the food part out of the way, get it done. Quick, have a B comedienne and then focus on more output and focus on being productive. So this is just a picture of, you know, milk being man u mass manufactured When I was a kid, we used to get our milk delivered right to our door. As we know now you can get milk in any corner store and even a CVS you could get milk stinks. This is just the selfie of me cooking last week for my family. Ha ha. Just kidding. Um, this is an example of a housewife in the fifties creating elaborate meals for her family. And, you know, we've really come to this place where not only are we eating fast food, but we're eating that fast food really super fast as well, and unfortunately, it's causing lots of health problems as a result of it. So, in fact, there was a couple of surveys that were done trying to determine how often a week people eating fast food establishments. What's remarkable here is that 44% and the sample size eight out at least once a week at a fast food restaurant, and only 28% said they never ate out at a fast food restaurant, which is really compounds the notion that many people are looking for these types of efficiencies and if the demand is there, that it's up to us to create healthier fast food. But eat that fast food slowly, so that's what we're gonna be covering in a little bit. So why do we eat so fast? I mean, you know, it just seems to be interesting how we've not only started to eat fast food restaurants but just plow through our meals like nobody's business. And they're really three things that I've come up with as reasons for it. Number one is that we're busy. We're very, very productive. We feel like we want to get a lot done in our day, and so eating is something that's become sort of a chore. We want to get it out of the way so we can get back to work or get back to what wherever we're doing. So we're busy. We want Teoh eat quickly, get it done. We're not gonna languish over our lunch meal if we have a one o'clock meeting or something like that. Number two is that there's often times shame about her food choices. So if I eat it fast, maybe it didn't even really happen. Or if I eat it standing up really quick before anyone sees, then I'm gonna be okay. I could come out to it. It didn't really happen. A number three is many people because of help is that they are, or because they're constantly dieting and striving for a different weight. Some people may skip meals thinking that they're being very virtuous in saving off saving calories. But the truth is, it ends up making you starving and ravenous on when you're starving and ravenous. You really can't think about eating slowly because you are so hungry. You need food immediately so that these are very valid reasons and challenges in how we can learn to slow down. So another thing to think about is how we can become well acquainted with our food. So there's a really a blessing of thanking our food. Where does it come from? What journey did it take to get to your plate? How are the ingredients prepared? Many cultures and religions have blessings or prayers or rituals that Air said before the beginning of a me on. It's really a way to just be grateful for the food in even a simple moment of just pondering the journey from soil to plate and some depressed conserves a way of slowing down , creating a barrier between you and eating and being present for the experience and thinking the chef, the food, the garden or would have you for the meal. So some questions to consider. Maybe you can shut off the lecture for a minute and think about what are some rituals of blessings that you have enacted in the past or currently before eating a meal. And just put that in the answer in the discussion section in the lecture picks, and then you can turn it back up. Here's an example of a garden, so I decided to grow a garden this year, and it's been so much fun, and my kids help me water the the garden every day and pick different vegetables. And he seemed to own own at more. And when they don't own it more, they're much more likely to eat the vegetables in the bounty. From that garden. So I want to get into some of the consequences of fast eating on our bodies, and some of them indeed are quite toxic. So number one is that your body essentially goes into a fight or flight mode. And let's just say, for instance, if a lion or a bear is chasing you, your body really doesn't care about digesting its food. All of the blood rushes to the extremities into the brain so that you conveyed a crisis. You can be able to run and think fast, and so your body is not thinking about digesting the fruit loops you just ate. If there's a crisis and you may be thinking to yourself all, I don't feel like there's a crisis. But eating fast is a message to your body that there actually is a crisis happening. Otherwise, why would you need to eat so fast? And it's very important to remember that because even if you're not feeling it, your body feels it, and there was a response, so your body cannot efficiently digest and assimilate food when it's rushed, or even in a low level stress response, which is chronic, day in and day out stress. So if you're eating in the car, you're choking down a bagel while getting the kids ready for school. The results can be indigestion. Acid reflux increase in stress hormones like cortisol. Insulin adrenaline, which then signals the brain to slow down digestion to increase your fat storage and slow down the building of muscle tissue all the things that we don't want to have happen. In addition, eating really fast overrides your body's innate knowledge of when it's full. So it actually takes 20 minutes for your brain to get the message that your stomach is full . And if you're rushing through a meal, you're much more likely to overeat. Override that before the messages hard. Which, of course, could lead to slow and steady Weiqing. So some techniques for slowing down and troubleshooting difficult lifestyle situations Number one and this is probably the most important is to breathe. Even taking 10 deep breaths before eating will put your body in a parasympathetic dominant motive. Relax ation versus a sympathetic fight or flight mode of stress in the brain and body, so that's very important. Even if you're not feeling relaxed. Taking 10 deep breaths, give your body the message that it's OK to calm down and to move from a stress response to relaxation response. You also want to be taking small bites of food to savor the textures and the flavors and the nuances on your tongue. You want to try to chew for at least 10 to 20 times before swallowing. You want to put your fork or spoon down between bites and breathe. Notice how you're feeling after each bite. Take a minute to check in with yourself. Are you hungry or full? Are you enjoying the meal or you just dialing it in and eating it because it's in front of you Really something to think about as you're eating? Consider having a silent meal once a week, with no speaking and being fully present to that meal without distractions. It doesn't have to be every single day, every single meal. It's really considering having a silent meal, even even a silent snack at least once a week. I did some fancy stuff here. Bear with me. Okay, so some other things to consider are what do you do when these air just very common challenges that come up? They get in the way of us trying to eat slowly where one is if you're late for work again, if you're starving, if you're distracted by kids or traffic television and then you want to consider what are some other things that make this difficult for you in the common section below? I'd love to hear some brainstorming about how you would manage each of the situations that I've listed here. What would you do if you're late for work? How could you possibly bring mindfulness and slow eating into play? What about if you're starving? What about if you are distracted and anything else that makes this difficult for you? So now I would like to get into applying some of the techniques that we're learning today. Again, Number one issues the five senses and eating your meal. How does the food smell? Why did you choose this particular food? Think about that. Tells you a lot about who you are, is an eater. What did it evoke for you? Touched the food? Is it hot? Is it cold? What's the texture like? And then look at the food, taken the colors the way you've pleased the food on your plate part of our enjoyment in food is really the presentation. How it looks, how it's presented to us. What do you notice about your plate of food? Are the foods combined together or they separate on your plate and then listen? What does your food telling you? How do these choices that you have made tell a bigger story about who you are as a person? What are your preferences when you take a bite? Do you hear crunchiness? Do you hear other sounds and finally taste the food but really taste the food, Let it linger on your tongue and take in the different notes of the ingredients in each bite. Really work to be slow and mindful and present and truly enjoy the experience. Food is meant to be enjoyed. Be grateful for the food for its history and the fact that you're able to have this nourishing, delicious meal for you today and every day. And I'll just finished today with another quote. This is a Zen proverb, Um, and it's very simple, but meaningful when walking, walk someone eating eat. So thank you so much. And if you have any questions or any other discussion of love to hear what they are in the comment section, see you in the next lecture. Thanks 18. UTB self acceptance: Hey, guys, this is Jenny. Today we're gonna be doing a self acceptance meditation, and this is a very important meditation to utilize because a lot of times we will have missteps along our path of healing our relationship with food and with our bodies. And we're going to have sometimes demons that pop up. And we need to be able to have a certain level of compassion for ourselves and also self acceptance. So when we do, you know, experience a setback, it could be very easy to become self critical were, you know, be the beginning of the end in some ways, which could just generate into more overeating, stress eating, emotionally eating and automatic eating. So this meditation that will work with today helps us to reconnect with our original intention for even doing this course and how we're building a foundation of kindness and respect for our bodies. In fact, our intention in the action that follows that has taken us to this point because we have become really a costume to being self critical when something doesn't turn out right for us . And it often takes conscious effort not to continue to do that over and over. So in some ways, this meditation is a stopgap for the default of self criticism that we tend to follow. And when we feel we have either a perceived or actual failure, a lot of times it's a reason for us to just completely give up on our goals are short term and long term goals, rather than being able to just dust ourselves off and begin again with wherever we are. With that in mind, please become settled in your posture. Take a minute to feel your breath and gradually sends your intention to be here and feeling of regard or care for yourself. That brings you here. Now, as you breathe in, say to yourself, as I work with new challenges. And as you breathe out, say to yourself, May I let go of expectations? No, it is your expectations. For example, you may find yourself thinking I should have lost so much weight by now. Who are? I shouldn't ever eat out of control or I'm working so hard. But his jeans still won't fit. Used sensation of letting go of the breath toe also let go of the critical expectation. Expectations may be a simple goal, or we can use unmet expectations as ammunition against ourselves. Let go now of using expectations as ammunition were a way to beat yourself up. Now bring your attention back to your breath and let's just stay with the breath for a few minutes. And now, as you breathe in, see to yourself as I sense my intention to care for myself. And as you breathe out, say to yourself, May I let go of self blame as you breathe in as I sense my intention to care for myself as you breathe out, May I let go off self blame? Breathing in I sense my intention to care for myself breathing out. May I let go of self blame? Then notice yourself. Blame in your sense of being critical. Notice any stubbornness of not wanting to let go and see if you could sense letting go, even for just one moment. It's stubbornness is prominent. Just hold that in attention with kindness, not trying to be where you are, not just simply notice how tight that rivers and now I bring your attention back to your breath and sit quietly noticing your breath for the next moment. or two. And now, as you breathe in, say to yourself, I sends my limits on my abilities with kindness. And as you breathe out, say to yourself, May I let go of impatience breathing in, I sends my limits and my abilities with kindness. Breathing out. May I let go of impatience breathing in I sense my limits and my abilities with kindness breathing out. May I let go of impatience? Notice how, when you try to go too fast, the effort may not last. What does it feel like to respect your own rhythm, letting go of the extra pressure and just to take the step that is doable for you at this moment to truly let go of harshness and impatience? Now bring your attention slowly, just back to your breath and notice the quality of thoughts you're having as you remain in silence and now gently allow yourself to bring awareness to the space in the room. How you're feeling in your body and when you're ready may open your eyes in the common section. I would love for everybody to discuss the experience of practicing these and the contemplations and how the attitude of self acceptance and slow change is opposed to the quick fix may provide you with a better reaching a better balance with eating and losing weight if that's one of your goals. But in the discussion section, take a few minutes to write any comments about what this experience was like for you. Was it hard to let go of judgments of being critical of impatience, and I will look forward to seeing you at the next lecture. Thank you so much. 19. UTB walking meditation: hi and welcome to the walking The guided walking meditation. One type of mindful experience that is often used in practice is mindful. Walking ID like to show you how this is done as a possible part of your walking routine. Walking mindfully can be done really at any speed, just like mindful eating. So I'm going to experiment with mindful, walking both very slowly and walking more quickly. Walking Meditation is an opportunity to experience meditation while in motion. Walking. Meditation is like a bridge between meditating and stillness, and maintaining that settled state of mind went out in the world. Start by standing with your feet shoulder distance apart. Close your eyes were fined a downward spot 3 to 4 feet in front of you to let your gaze rest. Depending on where you are and your preferences. You may remove your shoes and socks if you wish or leave them on. Start by feeling your feet on the ground. Soften your knees so that the blood can flow easily into and out of the legs. Just notice your breath. Feel the breath moving into the center of the body. Expand your abdomen on the in breath and releasing gently on the out breath. Just allow yourself to notice how it feels to take this breath and how it feels to take this breath. Now bring your attention to your feet, just noticing how it feels to center your balance over your feet. Imagine that the feet have four points of contact with the floor, the front of the feet and the back of the feet, the outside of the feet and the inside of the feet. Just letting yourself very slowly rock back and forth until you feel your weight being distributed over all four points of your feet, with all four points bearing equal weight. Just moving your body gently into balance and out of balance and observing what that feels like if the space that you're in only allow is walking in a small circle. This is absolutely fine now for this walking meditation. Well, just explore what it's like to attend to the feet as they move and to the body as it proceeds through space. First, we're going to experience this walking at about our usual speed or a bit slower, if you wish. So take about 2 to 3 minutes now, just to quietly try this out. Walking in a circle as your space allows next, we're going to slow this down as much as possible. So as you were ready, gently move your weight onto your left foot as you slowly lift your right foot and place it in front of you. Then gently shift your weight onto your right foot. As you slowly lift your left foot and place it in front of you. Just simply notice your balance how it changes moment to moment, pausing when you like with each step, noticed the overall change in the entire body just coming back to a balanced, evenly weighted position. Finding your center again. And now shift the weight onto the left foot and feel the change. If the mind wanders off, just observe that and bring it back without any judgment. Nowhere to go. No need to rush. Just relax and move, attentive to each movement of shifting, lifting, swinging and policing. When you notice your mind wandering, just gently bring about toe walking and now try this somewhat faster between the very slow speed and you're faster, normal speed when you finish your walking meditation period. Stand still in silent for several moments. Notice what it is like to stop the momentum of movement. What is it like to be still after moving once more? Feeling all four points of contact between the feet and the floor, Notice the breath again in the center of the body. I hope you enjoy this foray into walking meditation. This is something you could certainly do on your own. And in the common section in this module, I'd love to hear what you observed during this practice. What did you observe about your thoughts about your body and about your emotions and what was like to experience the movement off the body? What was it like to be in balance to be out of balance? What was it like to feel the body stop after moving and knowing what your history has been with exercise? How might you apply this to increasing your exercise or enjoying it more? So these are some of the questions I'd like you to ponder, and I will look forward to hearing some of your replies in the comments section or on our next coaching call. Thank you so much. 20. UTBmindfulnessvideo1: Hey there, this is Jenny Burke. Today. I wanted to talk to you about what exactly is mindfulness and why each one of us should practice this not only with respect to eating and our relationship with food, but in general eso let me just start by defining what mindfulness is a mindfulness meditation. But basically it's the moment to moment nonjudgmental awareness cultivated by paying attention on purpose in a specific way that is, in the present moment as non reactively, and it's open heartedly as possible. Um, this is defined by John Cabot's In Who's known as one of the founders, one of the pioneers of mindfulness and really, what it is is just kind of putting your head on audio in some ways and to really be very conscious of what's happening in the present moment. So if you can imagine if you live in the city, we're a few in my town. There's a train right in the middle of town, and when we first moved into the house, we would hear this train go by every hour or so. And then after a few months, we hardly noticed it at all. People who live in big cities will also not noticed that they're hearing sirens and cars and movement and action outside their window all the time. But obviously, if someone from the country goes to that same apartment will definitely notice those noises in those new sounds. So what meditation and mindfulness is really not meditation. Mindfulness is starting to pay attention to those sounds that we've tuned out. And this could be a very, very powerful way for us to become in tune with our bodies and whether bodily cues and with the way that our bodies always talking to us. So it's an innate human capacity to deliberately pay attention. Toe where we are toe are actual experience and to learn from that experience. This is from Jack Cornfield. So why do we do this? You know, we used to think it was just Buddhists who were on the top of a mountain in Bhutan, just meditating and silent meditation and quiet and so forth. But really, this has become much more mainstream on there's been overs you can see here. 477 research papers on mindfulness. By 2012 there has been nearly 100 randomized controlled trials on MBS are, and that's been published by our as early as 2014 things. Research has shown that mindfulness aids and everything from pain management, stress management, anxiety, binge eating, emotional eating and more. And we're gonna talk a lot in this program about not only why we do this, but how, actually how to do this and that's gonna be really, really critical in this juncture is how to move from knowing that we should practice this and learning actually how to do it. So with respect to mindful, eating the definition of this is really allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation. By respecting your own inner wisdom, so many of us are constantly dictated by external wisdom, external stimuli. The clock says it's 12 0 I should have lunch. Oh, there's still food on my plate. I guess I should continue eating. We're constantly making decisions based on external stimuli, and this whole concept of mindful eating is really allowing you to term in tow. Look at your own intrinsic wisdom to tell you when to start, start eating and when to stop eating. It's also using all of your senses in choosing to eat food that is both satisfying to you as well as nourishing for your body. Only you can know what that is. What is the right diet for me may be completely different than what it is for you or for your cousin or for your best friend. So really choosing foods that you know make you feel really satisfied that nourish you that are healthy for you, obviously avoiding foods that make it give you food allergies that may hurt your stomach, etcetera. It's also acknowledging responses to foods, you know, deciding whether you like it dislike it. Is it neutral? But doing this all without judgment on? And I remember when I first started learning about mindful eating, we did an exercise in a class that I took using crackers and cheese, which was used to be one of my trigger foods. And I was very concerned about doing this exercise that I would binge on these crackers and I would totally overeat on them. But when we did this in a mindful way, I was actually able to determine and realize that I don't even like Wheat Thins, which was the cracker that we used. I don't even like three things. It really wasn't satisfying to me. It wasn't delicious for me, and there was a huge sense of empowerment in knowing that I could make that decision. Finally, it's becoming aware physical hunger and satiety cues to guide your decisions, to begin and end eating. And again, this is going back to this idea of internal wisdom. And it's getting back in touch with our bodies with water bodies, telling us about when to eat, when to stop eating. How do we know this? What are some ways that we can understand for ourselves when we need to stop eating or when we need to start eating? So we're gonna discuss that a lot in this program, and but this was just a basic understanding of mindfulness as a route. As with respect to eating. Just a few more concepts before we on this video is that somebody who eats mindfully acknowledges that there's no right or wrong way to eat but varying degrees of awareness surrounding the experience of food. So there's no full food bullying here. There's no right or wrong way to eat. The way that you eat is I'm a vegetarian for 28 years. That may not be right for anybody else, but that is right for me. So there's no right or wrong way collectively for everyone. Someone who eats mindfully also accepts that very eating experience is completely unique. It's an individual who by choice, directs their attention to eating on a moment to moment basis. They also gain awareness of how they can make choices that support their health and overall well being. And this was is an interesting one for me. But someone who eats mindfully becomes aware of the interconnection of earth living beings and cultural practices and the impact of their food choices on those systems. So it's not even just about what's on your plate. But what was the journey that the food took to get to your plea? Who were the people involved? The food preparation, what kind of loving care was put into the ingredients to create the meal that you're having ? And when you have a more of an awareness of this interconnection, there's also more of a sense of gratefulness and then more of a sense of ownership of that meal and really enjoying and savoring that meal vs, gobbling up quickly out of shame or worry or anxiety, etcetera. So I hope that's been helpful and will be definitely talking more about the soon thanks.