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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Learn five steps to make mindful eating a way of life for a more balanced, enjoyable, and healthy lifestyle.
Hi, and welcome to Day Seven
of the Mindful Eating course.
Today, we'll be exploring how to integrate
mindful eating into your daily life.
But to begin with, let's just take
a moment here to settle in and tune
into the body and the present moment.
So now settling into a comfortable
position for today's practice.
Allowing the eyes to lightly close.
And taking three deep, slow breaths.
So breathing in.
And breathing out.
And then taking two more breaths
like that in your own time.
Allowing the body to settle.
Allowing the mind to
relax into this moment.
And now just letting go of
any control of the breathing.
And feeling the natural
flow of each breath.
As the breath flows in.
As the breath flows out.
Allowing the sensations of the breath
to be center stage in your awareness.
Arriving right here and now.
Feeling the breath in the body.
And letting everything else drop
back into the wings for a while.
And as you feel the breath, just noting
how the body is breathing for you.
It's been doing so since
the day you were born.
So perhaps having a feeling of gratitude
towards the body for its ongoing support.
And now beginning to tune into body
sensations and noticing any feelings of
hunger or fullness in the body right now.
Maybe even taking note of where you
are on the hunger-fullness scale.
A one is ravenous.
Five is neutral.
Ten is really over full.
So just noting, where would you say
you are on that scale right now.
And noticing any emotions
that might be present.
And there's no need to judge them.
Just meeting them with curiosity,
awareness, and compassion.
Just allowing them to be here.
And now noticing the position of the legs.
The torso..
The arms and hands.
The head.
The whole body.
So having a sense now of the
whole body sitting here breathing.
This body that has been keeping you alive.
Allowing you to sense and experience the
world, the life within and all around you.
And then when you're ready,
take another deep breath in.
And as you breathe out, if
you care to, opening the eyes.
And just noticing how you feel
after taking a little bit of time
out to tune into your body, your
senses and the present moment.
So today I'm going to talk about
how we can bring everything that
we've been learning together.
And to do that we can use the wheel
of integration to make mindful
eating a part of daily living.
We can continue to bring awareness into
the way we eat and treat our bodies in
a virtuous cycle with five basic steps.
Step one, whenever you feel the urge
to eat, take a deep breath, tune
into your body, and notice where you
are on the hunger-fullness scale.
Step two, if you're not physically
hungry, but have an urge to eat for
another reason, such as emotional
eating, triggered eating, or
another reason, try urge surfing.
Bring awareness and compassion to
the urge, let it arise and pass,
and then make a conscious choice
about whether to eat or not.
Step three, slow down and savor your food.
As much as possible, be present
and attuned to your senses as
you eat and enjoy every bite.
Step four, when you're eating,
tune into the satisfaction point.
You might like to put a speed bump into
your meal as a reminder to check in.
If you overeat, simply learn from it.
Remember the aim is to
feel good after each meal.
And step five, finally,
befriend your body.
Whenever you find your inner critic
coming online, just note to yourself,
just thinking, and then bring the
focus back to mentally naming something
you're grateful for about your body.
So with these five steps, it forms a,
a cycle or a wheel that you can repeat
again and again, throughout daily life.
And each time you repeat this
wheel of integration, it deepens
your awareness, harmonizes your
relationship with food, and helps you
live a more happy and healthy life.
More congratulations for completing
the mindful eating course.
You've taken the time to develop
really valuable skills in bringing
about more self-awareness, more
self-compassion, and more wisdom
into the way you eat and the way you
treat your body and live your life.
I hope these practices support
you in bringing more fulfillment,
meaning and enjoyment into your life.
Thank you for your practice and take care.
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Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
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Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
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I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
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