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.