The Practice of Mindful Eating
Slowing Down to Truly Taste Your Life
“Mindfulness is the art of being fully present with our immediate experience, exactly as it is.”
Step 1: Holding
Place a single raisin in the palm of your hand. Imagine you have just arrived from another planet and have never seen such a thing before.
Step 2: Seeing
Look at the raisin with care. Notice where the light hits it, the deep ridges, and its unique shape.
Step 3: Smelling
Bring the raisin to your nose. Notice any aroma. Does it trigger any reaction in your mouth or stomach?
Step 4: Placing
Slowly place the raisin on your tongue. Do not bite yet. Just feel it in your mouth, noticing the texture for a full minute.
“May I savor the small moments of my life with the same care I give this practice.”
This simple act is a bridge to a more conscious way of living.
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The Body Scan Meditation
Arriving in the Home of Your Body
“We aren’t looking for a specific feeling; we are simply noticing what is already here.”
Setting the Foundation
Lie down in a comfortable place where you won’t be disturbed. Let your arms rest at your sides and your feet fall away from each other. Close your eyes gently.
The Feet
Bring your awareness all the way down to your left foot. Notice the toes, the sole, and the heel. Simply acknowledge any sensation—warmth, coolness, or even an absence of sensation.
Moving Upward
Slowly move your attention up through the legs, the hips, and into the torso. Notice the gentle rise and fall of your breath in your belly.
The Shoulders and Face
Notice any tension in the shoulders or the jaw. Let it be as it is. Soften where you can, and bring a sense of kindness to any areas of discomfort.
“May I be at peace with my body, exactly as it is in this moment.”
This practice is a life-enhancing gift of presence you give to yourself.
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Certificate of Completion
Mindfulness-Based Stress Reduction (MBSR)
This is to certify that
has successfully completed the 8-week MBSR program.
“You cannot stop the waves, but you can learn to surf.”
Ross
Ross
Qualified MBSR Teacher, Class of 2007
30 Years of Practice
[Date]
Date of Completion
Words Heal Me • Loving Self-Talk • mbsrtraining.com
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Course Syllabus
An 8-Week Journey to Presence and Healing
“This course is a bridge. We move from the habit of reactivity to the power of conscious response.”
Phase 1: Establishing Presence
Week 1: Mindfulness for Beginners — The art of noticing.
Week 2: The Body Scan — Reconnecting with the home of the body.
Week 3: Mindful Movement — Practicing presence in Mindful Walking.
Week 4: Savoring Life — The “Mindfully Eating a Raisin” exercise.
Phase 2: Deepening Connection
Week 5: Mindful Relationships — Responding vs. Reacting.
Week 6: Loving Self-Talk — Words that heal the heart.
Week 7: The Wisdom Library — Integrating daily practice.
Week 8: Completion — Your Certificate of Completion.
“May you walk this path with patience and kindness for yourself.”
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The Journey Continues
Sustaining Presence in Daily Life
Developing a Lifetime Practice
Mindfulness is not a destination, but a way of walking through life. As you move beyond this course, remember that every breath is a fresh start and every moment is an opportunity to return to the ‘space’ of choice.
How to Keep the Practice Alive
- Join a Sitting Group: Find community support to deepen your 30-year journey or your very first steps.
- Daily Micro-Practices: Use ‘Mindful Walking’ during your daily commute or ‘Mindful Eating’ during a single meal.
- Return to the Library: Revisit our Wisdom Library whenever you need a bridge back to presence.
“May your words continue to heal, and may your heart remain wide open.”
Stay connected with our community for ongoing resources and support.