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Moment by Moment: Art and Practice of Mindfulness
Very minimal writing or notations in margins not affecting the text. Possible clean ex-library copy, with their stickers and or stamp s. Seller Inventory Condition: Good. Ships with Tracking Number! May not contain Access Codes or Supplements. May be ex-library. Buy with confidence, excellent customer service!. Moment by Moment: Art and Practice of Mindfulness. Jerry Braza. Publisher: Eden Grove Editions , Try this regardless of whether you like raisins. Get a raisin and set it down in front of you. STOP; do not throw a handful of raisins into your mouth.
OK, so there is a rule, but there is a good reason, which you will understand soon.
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Imagine you have just been dropped off on this planet, and you know nothing about where you are. You have never experienced anything from Earth.
With no experience, there are no judgments, fears, or expectations. It is all new to you.
Take a few deep breaths and relax. Examine its surface—the various ridges, shiny parts, dull parts; really look for the first time at this strange object. Roll the raisin between your fingers and listen to hear what sound it makes. Notice its stickiness. Place the raisin between your lips and just hold it there for a few moments. What do you notice happens inside you? Let it roll back into your mouth, but do not chew yet, just roll it around. Is there a taste? Do you salivate? What do you want to do?
After swallowing, close your eyes for a few moments to notice the consequence of what you just experienced. The raisin experience is a wonderful example of what mindful eating can be, with its intention to focus on various aspects of the moment-by-moment experience. The focus on the sensual experiences of sight, sound, smell, touch, and taste brings about the full awareness of the food in the moment.
This process does not tell you what you should experience; it only suggests that you notice your own experience. The exercise exemplifies mindfulness meditation by incorporating many of the attitudes that are practiced in each meditation. Following are attitudes associated with mindful eating and living mindfully 1 :. The first thing you encounter with this experience is your judgments about raisins. Do you like them or not? We have all had experience with raisins, and therefore we have judgments. To start the process of eating by setting aside our experience of the food is our first challenge.
Awareness of our judgments is one critical element of mindfulness. It is obvious that one must be patient to eat mindfully. It takes time to be aware moment by moment. Rather than the usual method of eating raisins, which is to throw a handful of raisins in your mouth, chew a few times, and swallow, you are slowing your process dramatically for the full experience, letting the experience unfold rather than racing through it. Approaching your experiences just as a baby does taking one taste, having one look, feeling an object, smelling it, and listening to it allows you to experience them anew and to be open to whatever they mean in the here and now.
With full awareness of our own experience and acceptance of it as true for us, we develop more self-trust. This is our experience; we do not have to have the same experience as anyone else.
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By noticing and appreciating what we feel and our responses to different foods, we become more accepting of ourselves and therefore more trusting. Because no specific outcomes are being measured, you as an eater are allowed to be in the moment and to fully appreciate the experience. No effort is required to make something happen; whatever happens for the individual is what happens. There is no expectation of a particular outcome.
Developing a willingness to notice what happens and accept it is at the core of the mindfulness process. This might mean accepting positive things like the amazing taste of just one raisin or accepting more challenging experiences such as our own judgments about our distaste for raisins as we place one between our lips. It is acceptance of whatever comes up in the moment—the difference between full presence and distraction. It is what it is. Letting go. Mindful eating involves letting go of past expectations such as letting go of resentment we harbor about being made to eat raisins as a child when we really wanted a piece of chocolate.
Letting go of whatever we have become attached to allows us new experiences in the here and now without judgment based on past experiences. These attitudes are interconnected and similar in ways that allow them to work well together. They are important in the practice of mindfulness and are essentially the foundation of mindful eating. The other primary aspects of developing mindfulness are having a commitment to regular practice and intentionality.
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Regular practice of mindfulness involves having a planned and consistent mindful activity as part of your regular routine. Examples include:. Daily mindfulness meditation, a form of sitting meditation using moment-to-moment awareness. Body scan meditation—tuning into bodily sensations while in a meditative state. Noticing your breathing at times during the day to develop awareness of self in your normal routine. Using any of these practices can help to develop a mindful approach to living by bringing full attention to each moment, without judgment, while maintaining a feeling of calm.
The Best Mindfulness Books of
Intentionality is the mindset with which one begins this practice. In other words, what do you value? What is the purpose of your practice? How will full awareness of the moment serve you and your life? If weight loss will assist you in living more fully, that is fine; just do not get so preoccupied with that goal that you lose sight of your intention to be more present and involved in your life. Eating mindfully is about bringing full awareness to each plate or bite of food.
It begins with the first thought about food and lasts until the final bite is swallowed and the consequence of the episode is experienced. Some of the following suggestions will be useful in teaching methods to eat mindfully:. Before reaching for something automatically, stop and take a moment to notice what you are feeling and what you might want to fill you up.
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Are you stressed, bored, angry, or sad? Are you lonely? Or, are you actually physically hungry? Be mindful of your reactivity and make a choice instead. If your desire is not about hunger, do something else more appropriate for the desire. Eat intentionally and only eat. Put away other distractions and pay attention to your food. In addition to how you experience a food, consider what it took to bring this food to you.
Who was involved in the growing process and production? Consider the sun and soil it took to grow the ingredients and ask yourself where in the world it came from. Appreciate all of what it took to bring it to your plate. After each bite, check in with your body to see how you are feeling. Have you had enough? Do you need more? Is it time to stop? Then move on to whatever you have chosen. It is important to restate that the main benefit of mindful eating is not weight loss. However, it is highly likely that people who adopt mindful eating as a regular practice will lose excess weight and keep it off.
It encourages them to trust in their own decisions rather than being restricted by rules about what and when to eat.
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