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Mindfulness & Mindful Eating

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Jon Unal
Jon Unal

This document discusses mindfulness and mindful eating. It defines mindfulness as paying attention to the present moment non-judgmentally. It explains that mindfulness is needed due to issues like mind wandering, information overload, and stress. Mindfulness has benefits such as reducing stress and improving focus, emotion regulation, weight control, and overall well-being. The document provides tips for mindful eating like paying attention to hunger cues, eating slowly without distraction, and being present with the eating experience.

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Presented for the Museum of Brisbane by Jon Unal
OVERVIEW • What is Mindfulness? • Why do we need Mindfulness? • Benefits of Mindfulness • Eating habits • Practical tips for mindful eating • Mindful eating exercise • Q & A MINDFULNESS MINDFUL EATING
MINDFULNESS
WHAT IS MINDFULNESS?
• 47% of the time we are thinking something else than what we are currently doing • Strong relationship between mind-wandering now and being unhappy a short time later Study of 15,000 people by Matt Killingsworth MIND WANDERING
“The awareness that arises by paying attention in a particular way: on purpose, in the present moment, non- judgmentally” - JON KABAT-ZINN DEFINITION
WHY DO WE NEED MINDFULNESS?
WHY DO WE NEED MINDFULNESS? Blaise Pascal 17th CENTURY FRENCH PHILOSOPHER “All men’s miseries derive from not being able sit in a quiet room alone” Study by Wilson (et.al. 2014) - 67% of men self-administered shocks - 25% of women self-administered shocks
WHY DO WE NEED MINDFULNESS?
• Huge decline in our attention span • Information overload & fast pace living • Anxiety, stress and burnout • Sleep deprivation & exhaustion CHALLENGES
PRACTICE: FUSION & DEFUSION
• Reducing psychological stress, anxiety, depression and pain (Goyal et.al. 2014; Hofmann et.al. 2010) • Enhancing cognitive performance (concentration & memory) & emotional intelligence, and improving emotion regulation (Arch & Craske, 2006) • Reducing emotional /binge eating and causing weight loss (Daubenmier et.al, 2011) • Improving productivity and creativity • Slowing down the ageing process by repairing telomeres (Blackburn et.al. 2015) • Increasing resilience and self-awareness • Improving relationships, happiness & overall well-being Clinical research shows effectiveness of mindfulness in: BENEFITS OF MINDFULNESS
Mindfulness & Mindful Eating
REFLECT & SHARE • What did you eat in your last meal? • Were you present with your food or distracted by other things? • Did you eat because of the time on the clock or were you actually hungry?
• We live in busy world • We barely have time to eat • We are often distracted while eating • We chew & swallow fast • We end up eating more than what we actually need (brain requires up to 20 min to realise we are full) MINDLESS EATING
FACTS
• Weight loss by changing eating behaviours and reducing stress (Daubenmier et.al, 2011) • 63% Australians were overweight in 2014 • 28% of Australians were obese in 2014, 19% increase from 1995 • 1 in 4 Australian children were overweight or obese in 2014 FACTS (results by Australian Institute of Health & Welfare)
• Becoming aware of our experiences, physical cues and feelings about food • Eating with intention and attention  Intention of caring for ourselves  Attention of noticing and enjoying the experience MINDFUL EATING
• Distinguishing between physical & emotional hunger • Eating slowly without distraction • Engaging our senses by noticing colours, smells, sounds, textures and tastes • Eating to maintain overall health and well-being • Noticing the effects of food on feelings and figure MINDFUL EATING
1. Hungry or stressed? 2. Healthy or junk food? 3. Reduce distractions 4. Look, smell, taste & enjoy 5. Slow down & chew 6. Focus on your feelings 7. Stop when full ROADMAP
MINDFUL EATING
• Listening to your body • Gratitude (know your food) • Eliminating distractions • Being present • Pace (breath, chewing more) • Portion (satiety cues, smaller plates etc.) • Forgiveness & self-compassion TIPS
MEETUP GROUP meetup.com/Mindfulness-Circle-Brisbane consciousbeginnings.com.au SLIDESHARE PRESENTATION http://tinyurl.com/yalaheqt GROUP RETREATS WORKPLACE
Mindfulness & Mindful Eating

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Mindfulness & Mindful Eating

  • 1. Presented for the Museum of Brisbane by Jon Unal
  • 2. OVERVIEW • What is Mindfulness? • Why do we need Mindfulness? • Benefits of Mindfulness • Eating habits • Practical tips for mindful eating • Mindful eating exercise • Q & A MINDFULNESS MINDFUL EATING
  • 5. • 47% of the time we are thinking something else than what we are currently doing • Strong relationship between mind-wandering now and being unhappy a short time later Study of 15,000 people by Matt Killingsworth MIND WANDERING
  • 6. “The awareness that arises by paying attention in a particular way: on purpose, in the present moment, non- judgmentally” - JON KABAT-ZINN DEFINITION
  • 7. WHY DO WE NEED MINDFULNESS?
  • 8. WHY DO WE NEED MINDFULNESS? Blaise Pascal 17th CENTURY FRENCH PHILOSOPHER “All men’s miseries derive from not being able sit in a quiet room alone” Study by Wilson (et.al. 2014) - 67% of men self-administered shocks - 25% of women self-administered shocks
  • 9. WHY DO WE NEED MINDFULNESS?
  • 10. • Huge decline in our attention span • Information overload & fast pace living • Anxiety, stress and burnout • Sleep deprivation & exhaustion CHALLENGES
  • 12. • Reducing psychological stress, anxiety, depression and pain (Goyal et.al. 2014; Hofmann et.al. 2010) • Enhancing cognitive performance (concentration & memory) & emotional intelligence, and improving emotion regulation (Arch & Craske, 2006) • Reducing emotional /binge eating and causing weight loss (Daubenmier et.al, 2011) • Improving productivity and creativity • Slowing down the ageing process by repairing telomeres (Blackburn et.al. 2015) • Increasing resilience and self-awareness • Improving relationships, happiness & overall well-being Clinical research shows effectiveness of mindfulness in: BENEFITS OF MINDFULNESS
  • 14. REFLECT & SHARE • What did you eat in your last meal? • Were you present with your food or distracted by other things? • Did you eat because of the time on the clock or were you actually hungry?
  • 15. • We live in busy world • We barely have time to eat • We are often distracted while eating • We chew & swallow fast • We end up eating more than what we actually need (brain requires up to 20 min to realise we are full) MINDLESS EATING
  • 16. FACTS
  • 17. • Weight loss by changing eating behaviours and reducing stress (Daubenmier et.al, 2011) • 63% Australians were overweight in 2014 • 28% of Australians were obese in 2014, 19% increase from 1995 • 1 in 4 Australian children were overweight or obese in 2014 FACTS (results by Australian Institute of Health & Welfare)
  • 18. • Becoming aware of our experiences, physical cues and feelings about food • Eating with intention and attention  Intention of caring for ourselves  Attention of noticing and enjoying the experience MINDFUL EATING
  • 19. • Distinguishing between physical & emotional hunger • Eating slowly without distraction • Engaging our senses by noticing colours, smells, sounds, textures and tastes • Eating to maintain overall health and well-being • Noticing the effects of food on feelings and figure MINDFUL EATING
  • 20. 1. Hungry or stressed? 2. Healthy or junk food? 3. Reduce distractions 4. Look, smell, taste & enjoy 5. Slow down & chew 6. Focus on your feelings 7. Stop when full ROADMAP
  • 22. • Listening to your body • Gratitude (know your food) • Eliminating distractions • Being present • Pace (breath, chewing more) • Portion (satiety cues, smaller plates etc.) • Forgiveness & self-compassion TIPS

Editor's Notes

  1. Ask all participants to share what they want to get out of today’s session. This is valuable information to ensure everything is answered sufficiently throughout the session.