Mind body & wellness - Week 6 Part 5 — Transcript

Full transcript

1. 0:04[music]
2. 0:15>> Welcome to the mindful eating exercise.
3. 0:20This is an experience of mindful eating.
4. 0:26Get yourself prepared for this exercise
5. 0:29by choosing a special food to experience
6. 0:33it.
7. 0:35Many
8. 0:37use raisin
9. 0:39or a piece of chocolate
10. 0:42or a chips.
11. 0:44Something that is delightful for you.
12. 0:50Have you selected it?
13. 0:53First,
14. 0:54take the food and hold it between your
15. 0:58pointer finger and thumb.
16. 1:02Bring your attention to [snorts] it.
17. 1:07If it's a raisin, as if it were a novel
18. 1:10item,
19. 1:12imagine
20. 1:14that you have never seen one before in
21. 1:18your life.
22. 1:23Take the time to observe the raisin
23. 1:26carefully.
24. 1:29See it.
25. 1:31Really
26. 1:32see it.
27. 1:34Gaze at it with care
28. 1:38and full attention.
29. 1:41Let your eyes explore every part of it
30. 1:46in every angle.
31. 1:50Against the sunlight,
32. 1:54keep it closer to your eyes.
33. 1:58Distant from your eyes.
34. 2:00Notice its shape,
35. 2:03color,
36. 2:04and the ridges on the surface.
37. 2:09>> [snorts]
38. 2:09>> Examine its grooves.
39. 2:12Examine its grooves where the light
40. 2:15shines
41. 2:17and the shadows that you see.
42. 2:26Look at the raisin once again.
43. 2:30And just think, how did it come to your
44. 2:33hand now?
45. 2:37With a small thank you
46. 2:41to the farmer.
47. 2:44Thank you to the nature,
48. 2:47sun, water, soil,
49. 2:51everything
50. 2:53that played a role in the growth of this
51. 2:56raisin. [clears throat]
52. 3:00Even to the shop from where you picked
53. 3:03it.
54. 3:06See the raisin once again with all the
55. 3:09love
56. 3:10that has gone
57. 3:12into it coming to your hand.
58. 3:16Look at it once again
59. 3:19with that love,
60. 3:22with that care, and with that attention.
61. 3:25>> [snorts]
62. 3:31>> Gently
63. 3:33close your eyes.
64. 3:38Recognize
65. 3:40this raisin.
66. 3:42Does any thought come about the raisin
67. 3:44to you?
68. 3:46Any memories about it?
69. 3:50Any feelings?
70. 3:52liking or even disliking of it.
71. 3:57Just remember them.
72. 4:02With your eyes closed, rotate and move
73. 4:06the raisin between your fingers.
74. 4:10Continue to explore its structure, its
75. 4:14texture between your eyes in different
76. 4:18direction.
77. 4:21You may want to apply a small, gentle
78. 4:25pressure to notice whether it is soft or
79. 4:29hard, the squeezy nature of the raisin.
80. 4:38With your eyes closed,
81. 4:40your focus is enhanced by your touch.
82. 4:44That's the reason you enjoy this more
83. 4:49with your eyes closed.
84. 4:53Slowly hold the raisin near your nose.
85. 4:58Inhale naturally.
86. 5:02With each in-breath, notice any aroma or
87. 5:07the gentle smell that arises.
88. 5:11Bring the awareness also to any effect
89. 5:14in your mouth or stomach.
90. 5:20You may want to hold the raisin closer
91. 5:23to your ears.
92. 5:25Gently press it to see if you hear the
93. 5:29squeezy-ness
94. 5:31of the raisin near your ears.
95. 5:38Now, bring the raisin slowly [snorts]
96. 5:42up to your mouth.
97. 5:45Notice how your hand and arms are now
98. 5:49exactly how where to position it.
99. 5:54Being aware if you are salivating
100. 5:58as the mind and body anticipate you
101. 6:02eating the raisin.
102. 6:06Place the raisin gently into your mouth.
103. 6:12Do not chew it yet.
104. 6:15Hold the raisin in your mouth for at
105. 6:17least 10 seconds.
106. 6:21Explore it with your tongue.
107. 6:25Feel the sensation now with your tongue
108. 6:29against the palate.
109. 6:34Notice this pause.
110. 6:36How it feels to take some time before
111. 6:40eating a raisin.
112. 6:44Now let's prepare
113. 6:46to chew the raisin.
114. 6:48But
115. 6:49take just one bite.
116. 6:54Notice what happens.
117. 6:57Bring your full attention to its taste.
118. 7:04The juiciness,
119. 7:06the freshness,
120. 7:08the sweetness,
121. 7:12or whatever it might be.
122. 7:18Take another bite.
123. 7:22Feel the texture of the bite that you
124. 7:24have taken.
125. 7:28Do not swallow.
126. 7:32Notice the taste and texture of your
127. 7:34raisin in your mouth.
128. 7:37How it may change with your second bite.
129. 7:45Take your third bite
130. 7:48with your molars.
131. 7:52Between your molars when it is chewed,
132. 7:56feel [snorts] the texture now.
133. 8:00How it changes.
134. 8:05More juice is now coming to your mouth.
135. 8:08The flavor rich in your mouth
136. 8:13with more saliva.
137. 8:16Bring the awareness to the sensation.
138. 8:20Experience
139. 8:21the taste, the sensation
140. 8:26with consciousness.
141. 8:31When you're fully ready,
142. 8:33swallow the raisin.
143. 8:39Notice
144. 8:41what is left of the raisin as you
145. 8:44swallow and it travels down your
146. 8:49throat.
147. 8:52Notice how your body as a whole is
148. 8:54feeling after completing this exercise.
149. 9:00If you like it,
150. 9:02please take a next raisin and do the
151. 9:06same procedure without this voiceover.
152. 9:13It has taken quite some time to eat just
153. 9:17one raisin.
154. 9:21And the taste was more sweeter
155. 9:25than what you used to gobble before.
156. 9:32I welcome you to write down your
157. 9:34reflection
158. 9:36on the following questions.
159. 9:39Number one,
160. 9:40how was this experience?
161. 9:43Was it the same or different from how
162. 9:46you normally eat?
163. 9:50Did anything surprise you during this
164. 9:54mindful eating exercise?
165. 10:00What did you notice with the raisin
166. 10:04in terms of your sight, touch, sound,
167. 10:09smell, or the taste?
168. 10:14Did any thoughts or memory pop up when
169. 10:17you did this exercise?
170. 10:27What is the one thing
171. 10:29that you're going to take from this
172. 10:31experience to apply to your regular
173. 10:34eating habits in future?
174. 10:41Research has shown that mindful eating
175. 10:47gives much more pleasure, and we eat
176. 10:51very less.
177. 10:53One of the tested method
178. 10:55for weight reduction is mindful eating.
179. 11:02Pick that one food that you really
180. 11:04really love,
181. 11:07and eat it
182. 11:09with this mindful experience,
183. 11:13enjoying it not just for the taste, but
184. 11:17enjoying it with all the five sense
185. 11:21organs.