Mindfulness & Mindful Eating session presented at the Museum of Brisbane

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

3. MINDFULNESS

4. WHAT IS MINDFULNESS?

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

11. PRACTICE: FUSION &
DEFUSION

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

21. MINDFUL EATING

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

23. MEETUP GROUP
meetup.com/Mindfulness-Circle-Brisbane
consciousbeginnings.com.au
SLIDESHARE PRESENTATION
http://tinyurl.com/yalaheqt
GROUP RETREATS WORKPLACE