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Skip to 0 minutes and 4 secondsRICHARD CHAMBERS: OK, Mel, so let's do some mindful eating.

Skip to 0 minutes and 7 secondsMELISSA ADAMSKI: Sure.

Skip to 0 minutes and 7 secondsRICHARD CHAMBERS: And if you'd like to do this yourself, perhaps just hit "pause" on the video for a moment and go and get some food for yourself and then come back. One of the most important steps of mindful eating is just to tune into your body. So take a moment now just to tune in, and notice how your body's feeling. And in particular, tune in to your stomach and notice how hungry you are, or aren't. How hungry are you right now?

Skip to 0 minutes and 30 secondsMELISSA ADAMSKI: Not very hungry. Just had lunch.

Skip to 0 minutes and 32 secondsRICHARD CHAMBERS: OK, so now that you know that, take a look at this platter of food in front of you, and just let your eyes go over all the different foods, and getting a sense of what your body would naturally like to eat right now. Which of these foods calls to you the most?

Skip to 0 minutes and 46 secondsMELISSA ADAMSKI: Well, since I've just had lunch, I think something a little bit sweet. So I think I might try the dried blueberries.

Skip to 0 minutes and 52 secondsRICHARD CHAMBERS: OK, so take one of those dried blueberries then. So now, just bring it up close to your eyes and take a really good look at it. So now we're going to connect with the senses. So looking really closely at this dried blueberry, perhaps turning it over in your fingers, noticing the irregular pattern that the skin's formed as it's dried, noticing the colour of it, noticing the raised edges, how they catch the light and there are the darker folds and valleys. Just close your eyes and just realise that this blueberry was once growing on a vine somewhere. And you might, just for a moment, wonder where it might have been growing. And then it was picked.

Skip to 1 minute and 35 secondsAnd you might wonder who picked that-- maybe it was a machine, or a farmer, backpacker. And then it was dried, perhaps on a big sheet in the sun or maybe in an oven, something like that. And then, how did it get to you? What was that journey like? You might just wonder how it got here. And then if you come back to your senses, just closing your eyes again and just feeling it. Just noticing the texture of the skin, the roughness, the smoothness. Giving it a gentle squeeze, noticing its consistency. Bring it up to your ear, listening to it. Perhaps you should give it a squeeze. Give it a really good squeeze. What are you hearing?

Skip to 2 minutes and 15 secondsMELISSA ADAMSKI: Yeah, that's a slightly juicy sound.

Skip to 2 minutes and 17 secondsRICHARD CHAMBERS: Yeah. And then bring it to your nose. So taking some deep inhalations, noticing what it smells like, if your mind goes off into memories or associations. Just keep coming back to the actual smell. And as you do this, you might also notice perhaps salivation taking place, where your body's preparing itself. Are you noticing anything like that?

Skip to 2 minutes and 37 secondsMELISSA ADAMSKI: Definitely. My mouth's watering a little bit.

Skip to 2 minutes and 39 secondsRICHARD CHAMBERS: So the body's preparing itself to digest the food before you put it in your mouth. And as you place it in front of your lips, but not yet in your mouth, and anticipate eating it, just noticing what that's like. And then placing it in your mouth and just holding it on your tongue for a moment, perhaps starting to taste it. Noticing what it feels like to have it there. And then very deliberately biting into it, and noticing which teeth do the biting and the chewing. Noticing the movement of your jaw muscles. Perhaps you're already noticing the urge to swallow it, yes?

Skip to 3 minutes and 11 secondsMELISSA ADAMSKI: Definitely. Yeah.

Skip to 3 minutes and 12 secondsRICHARD CHAMBERS: So just keep chewing it. Noticing where you taste it the most on your tongue. Noticing if you taste the sweet and the sour on different parts of your tongue, or if that's just a myth. And then, when you're ready, very deliberately choosing to swallow it, and noticing what happens in your mouth as you do that. The movement of the tongue. Perhaps you can follow the blueberry down the back of your throat, down into your stomach. And now something else that's really important with mindfulness eating. Just take a moment now to savour the experience. So perhaps just, with your eyes open or closed, just enjoying the aftertaste.

Skip to 3 minutes and 52 secondsReally noticing how, even though you've finished eating it, that the experience is still there, the taste of it, so you can continue enjoying it even after you've swallowed it, rather than rushing on to the next bit of food, or the next activity. So that's mindful eating. What was that like for you to eat like this?

Skip to 4 minutes and 10 secondsMELISSA ADAMSKI: It was very different.

Skip to 4 minutes and 11 secondsRICHARD CHAMBERS: A bit different than how you ate lunch, right?

Skip to 4 minutes and 13 secondsRICHARD CHAMBERS: Yes, exactly. It really gave me the opportunity to appreciate the flavour a lot more, and the food itself. So I think that the food had a lot more of an intense flavour. And especially when you take the time to smell it first, and savour it about to go into your mouth, so the anticipation of eating it.

Skip to 4 minutes and 34 secondsRICHARD CHAMBERS: Anticipating it.

Skip to 4 minutes and 35 secondsMELISSA ADAMSKI: Yeah.

Skip to 4 minutes and 36 secondsRICHARD CHAMBERS: And did you notice how your body was preparing itself to digest it before you put it in the mouth?

Skip to 4 minutes and 40 secondsMELISSA ADAMSKI: Absolutely.

Skip to 4 minutes and 40 secondsRICHARD CHAMBERS: That's got to be good for the health, right?

Skip to 4 minutes and 41 secondsMELISSA ADAMSKI: Definitely. And even when it was in the mouth and taking the time to chew it, having it in the mouth a lot longer, the flavour was that much more intense.

Skip to 4 minutes and 49 secondsRICHARD CHAMBERS: Yes. And what about savouring it rather than rushing on to the next thing? What did you notice when you really savoured it?

Skip to 4 minutes and 54 secondsMELISSA ADAMSKI: That I feel more satisfied. That I might not need to have as many to get that same flavour hit.

Skip to 5 minutes and 2 secondsRICHARD CHAMBERS: Yes. And so you might just wonder what it would be like to be eat a bit more mindfully. Maybe we wouldn't eat all of our meals like that. That might get a little bit impractical.

Skip to 5 minutes and 12 secondsMELISSA ADAMSKI: Take a while, wouldn't it?

Skip to 5 minutes and 13 secondsRICHARD CHAMBERS: And weird, to be honest. But what would it be like to bring 10% of that to our next meal, or to all of our meals, and to use them as an opportunity to practise mindfulness, and also just to notice the body and the senses and to fully enjoy eating everything that we eat?

Skip to 5 minutes and 28 secondsMELISSA ADAMSKI: Especially, I think that smelling of the food and that anticipation of eating, and putting it up in front of your face, and waiting before actually taking that first bite can really help you savour that flavour and taste the food that you're eating. And even though we might not use it with every food that we eat, even just using it the times when, perhaps, we're most unmindful throughout the day with our food.

Skip to 5 minutes and 52 secondsRICHARD CHAMBERS: Mid-afternoon, perhaps.

Skip to 5 minutes and 53 secondsMELISSA ADAMSKI: Mid-afternoon at work, or after dinner in front of the telly.

Skip to 5 minutes and 56 secondsRICHARD CHAMBERS: In front of the telly.

Skip to 5 minutes and 56 secondsMELISSA ADAMSKI: Yeah. So that's where you can start to bring these practises in and they can help you reduce your portion sizes or change your dietary habits.

Skip to 6 minutes and 5 secondsRICHARD CHAMBERS: Yeah, and just enjoy eating more.

Skip to 6 minutes and 7 secondsMELISSA ADAMSKI: Yeah. Yeah, bring back the joy of food, the flavour, the tastes.

Skip to 6 minutes and 11 secondsRICHARD CHAMBERS: And so what was that like for you? Perhaps you might like to reflect on your own experience of doing that, whether you did notice something about your body, or did enjoy eating the food more, or perhaps really got more out of it through savouring. And you might like to just bring a little bit of that to your next meal, and perhaps to all of your meals, just as a way of eating more mindfully, and bringing more mindfulness into your day-to-day life.

Mindful eating: Dried blueberry

Watch Richard and lead educator for Monash University’s ‘Food as Medicine’, Melissa Adamski use a dried blueberry to demonstrate mindful eating.

If you’d like to follow along, please pause the video, go and get some food for yourself, and then come back. You can then resume the video.

Talking point

If you followed along with Richard and Melissa’s demonstration, within the Comments, consider sharing with other learners your experience of mindfully eating the food you chose and the things you noticed from eating this way.

If you didn’t take part in the demonstration, how did the demonstration impact the way you now think about eating your food?

Also consider reading and commenting on contributions made by other learners or following learners with similar interests as you. You can also ‘like’ comments or follow other learners throughout the course.

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Mindfulness for Wellbeing and Peak Performance

Monash University

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