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© Vania Phitidis 2020
What to expect from this lesson
● About me● Why use our relationships with our bodies and food to honour & ground?● Honouring & grounding
● What do they mean?● Why do they matter?
● Mindfulness - what it is, what it isn’t, dispelling myths● Practices
● Compassionate body scan ● RAINS ● Mindful eating
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© Vania Phitidis 2020
Why use our relationships with our bodies and food to honour & ground?
● So many of us struggle with our bodies and food● Nearly 60% of women are attempting weight loss at least once a year● Lots of other reasons people are struggling with their bodies:
● Race & ethnicity● Illness● Disability ● Gender & sexual identity ● Ageing etc.
● We all have a body● We all eat
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© Vania Phitidis 2020
Honouring & grounding - what do they mean?
Honouring (verb)
● Action● Hold in high respect/ revere● Honouring (noun)● Honesty, fairness, integrity in one’s beliefs & actions
Grounding
● Stability● Firmly planted here, now● Sense of security in oneself
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Why honouring & grounding matters
● Richer quality of life ● Happier and calmer● Less pressure● Feel more at home ● Feel more at ease● And there’re more...
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Mindfulness● What it is
● Becoming aware● Moment by moment● Of one’s internal and external experience● Without judgement or attachment
● ‘Being’ instead of ‘doing’● ‘Witness’ your experience● Nothing to achieve● Turning towards/ welcoming● Benefits
● Cognitive flexibility ● Self-observation● Ability to focus attention● Rumination● Stress● Emotional reactivity
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Dispelling myths about mindfulness
● It isn’t about emptying your mind ● It isn’t only about awareness ● It isn’t about fixing anything or achieving results ● It isn’t necessarily for everyone
● It’s not just about meditation● It’s not about being present 24/7
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Practices● The compassionate body scan ● RAINS ● Mindful eating
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© Vania Phitidis 2020
CompassionateBody Scan
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R.A.I.N.S● Makes up a moment of mindfulness● Origins of R.A.I.N.S
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© Vania Phitidis 2020
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R.A.I.N.S - Application
● ANY difficulty! ● Relationships● Body image ● Distress● Eating behaviour
● In the moment / afterwards● Meditation/ written exercise
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© Vania Phitidis 2020
Mindful Eating
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© Vania Phitidis 2020
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© Vania Phitidis 2020
Mindful Eating
● Located in mindfulness ● A way of practising paying attention, on purpose to our internal and external experience,
with acceptance, curiosity and compassion ● What can it offer?
● It’s an opportunity to tune in to our bodies, hearts and minds● It’s an opportunity for enjoyment and satisfaction● It’s an opportunity for connection● It’s an opportunity for gratitude ● And if that’s not enough…
● Reduction in binge eating● increased levels of satisfaction from food● reduced cravings● reduced feelings of loss of control● Improvement in body image● and a reduction in emotional overeating
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© Vania Phitidis 2020
Things to note
● No perfect way to do it ● It’s not about rules! ● It doesn’t mean eat slowly● It’s not a weight loss method● Don’t take an all-or-nothing approach
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Mindfully eating a snack