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MINDFUL& INTUITIVEEATINGGoZen.comLicensed to janessa nikols

What is this all about?Mindful eating? Intuitive? Um. what's that?Mindful eating means being present and aware ofthe experience of eating. Intuitive eating meanstapping into your body’s inner voice and signals,which tell you when you’re hungry or satisfied.Combined, these two superpowers help you eatwhen you're truly hungry, choose high-energyfoods, stay satisfied longer, and enjoy your foodand eating experiences.In the pages that follow, you're going to find avariety of exercises, posters, and journalactivities. You can print this whole pack or use itdigitally. Do the activities in whatever order youfeel like. We even made the journal fillable, whichmeans you can fill it in on your computer or phone!GoZen.comLicensed to janessa nikols

HOw to fill in the journalFor the journal portions of this activity kit, youcan print out the pages to write on, OR use themdigitally. This is a fillable PDF, which means youcan type right into it using your phone orcomputer. To do this, make sure you:1. Save the PDF on your computer - not allbrowsers support saving your entries. (Ifyou want to type in your browser, checkthat you can save your changes first!)2. Open the PDF with Adobe Acrobat Reader(free versions available here).3. Type into the fillable areas in this journal.4. Save using the save icon in the top ribbon ofAdobe Reader.When you're done, hang up the posters on yourwall (as long as that's okay) as a reminder tocontinue to practice mindful and intuitive eating.GoZen.comLicensed to janessa nikols

Mindful eatingexercisesTry these exercises while you're eatingor right before you start eating. You'llfind posters of the exercises followedby some questions to think about. Enjoy!GoZen.comLicensed to janessa nikols

mindful eating1. Breathe and relax2. Notice what'son my plate5. Stop when I'm full4. Eat slowly3. Chew thoroughly1. Breathe and relax: Do this for 30 seconds before eating.2. Notice what's on my plate: Note shapes and colors.3. Chew thoroughly: Take more bites than usual.4. Eat slowly: Put your utensil down between bites.5. Stop when I'm full: Check in with your stomach.GoZen.comLicensed to janessa nikols

Mindful eating reflectionWhich step was hard for you to do? Which was easy? Circlethe level of difficulty and write your thoughts below:1. The Breathe and relax step was:Way too hard --- Doable --- Kind of Easy --- Totally Simple!2. The Notice what's on my plate step was:Way too hard --- Doable --- Kind of Easy --- Totally Simple!3. The Chew thoroughly step was:Way too hard --- Doable --- Kind of Easy --- Totally Simple!4. The Eat slowly step was: .Way too hard --- Doable --- Kind of Easy --- Totally Simple!5. The Stop when I'm full step was: .Way too hard --- Doable --- Kind of Easy --- Totally Simple!GoZen.comLicensed to janessa nikols

eating with all your senses1. Notice4. Taste5. Enjoy2. Observe3. Feel1. Notice your food: Look at your plate closely.2. Observe your food: What color it is? What shape is it?3. Feel your food: How does it feel to the touch?4. Taste your food: Slowly chew and taste all the flavors.5. Enjoy: Really enjoy every single bite you take.GoZen.comLicensed to janessa nikols

Eating with all your senses reflectionHow did each step feel? Write about it below:1. What was the first thing you noticed about your food?2. What color was your food? What shape was it?3. How did your food feel? What temperature was it?4. Did you chew more slowly than usual? Was that hard to do?5. How did you enjoy your meal?GoZen.comLicensed to janessa nikols

inner voice eatingymotnpeottssiIland fullybod n I'mwheI eamy t whenbodytmeto ellseatsdofo ataI e t are Wtha INBO sRA colorof1. I listen to my body and stop when I'm full.2. I eat when my body tells me to eat.3. I eat foods that are a RAINBOW of colors.GoZen.comLicensed to janessa nikols

inner voice reflectionWrite more about your inner voice below:1. How do you know when you're hungry? What are the signs?2. Do you ever eat when you're not really hungry? What otherfeelings might you be feeling at these times?3. What are your favorite foods in each color of the rainbow?GoZen.comLicensed to janessa nikols

intuitive eating1. Am I hungry?3. Am I thirsty?2. Am I distracted orfocused on my meal?4. Am I eatingfast or slow?5. Am I sitting?1.2.3.4.5.6.6. How am I feeling right now?Am I hungry?Am I distracted or focused on my meal?Am I thirsty?Am I eating fast or slow?Am I sitting?How am I feeling right now?GoZen.comLicensed to janessa nikols

intuitive eating reflectionAfter you eat your next meal, answer the following questions:1. Was I hungry?2. Was I distracted or focused on my meal?3. Was I thirsty?4. Was I eating fast or slow?5. Was I sitting?6. How am I feeling right now?GoZen.comLicensed to janessa nikols

Mindful eatingMeditationsThe following meditations can helpyou practice mindfulness or beingaware of the present moment whileyou're eating. They're also fun!GoZen.comLicensed to janessa nikols

Raisin Meditation1. Holding2. Seeing5. Placing3. Touching4. Smelling6. Tasting7. Swallowing1. Holding2. Seeing3. Touching4. Smelling5. Placing6. Tasting7. Swallowing8. FollowingGoZen.comLicensed to janessa nikols8. Following

Raisin Meditation instructions1. Holding: One. Single. Raisin. That’s all. Hold it gently betweenyour thumb and index finger.2. Seeing: Bring the raisin close to your eyes. Examine it closely.Like REALLY closely, as if you’ll be asked to draw it frommemory days from now. Turn it in the light so you can see allthe ridges and valleys, all the subtle changes in color. Noticeany flaws or imperfections. Find everything about THAT raisinthat makes it unique.3. Touching: Gently, without damaging it, squeeze the raisinbetween your fingers to get a sense of its texture. Roll itbetween your fingers, feeling the ridges. Close your eyes andplace it in the palm of your hand and gently run a finger overit, feeling for the textures you just noted with your eyes.4. Smelling: Hold the raisin to your nose and breathe in deeply,smelling it as you do. Think about how you’d describe the smellto someone else. While you smell, notice what’s happeninginside of your mouth. In your stomach.5. Placing: Place the raisin between your lips and hold it there.Notice how practiced your fingers are at placing food in yourmouth. Now feel it with your lips, and notice how gently theyform around it, cradling it. Notice how it feels differentGoZen.comLicensed to janessa nikols

Raisin Meditation Continuedbetween your lips than it did between your fingers. Noticehow it feels the same. Now let it fall into your mouth, andwithout chewing, feel it with your tongue.6. Tasting: Prepare to chew the raisin. Pay attention to howskilled your mouth is at moving food around, how your tongueand cheeks push it between your teeth. Now, just once, squishthe raisin between your teeth. One. Single. Chew. Focus on thechange in taste from when you just held it on your tongue, tobiting into it. Now chew it again and notice. And again. Noticethe new texture in your mouth after every time.7. Swallowing: Now prepare to swallow. Step by step, makenote of how your mouth positions your food for swallowing.This is normally an unconscious act, and now is the time to befully conscious of it. Pay attention to what your jaw does.Your tongue and cheeks. Your saliva. Then, when everythingfeels aligned, swallow.8. Following: Try to follow the feeling of the raisin as it movesdown your throat. Be aware of the moment it enters yourstomach, and any feelings in your stomach that come from it.And finally, make note of what tastes or feelings remain inyour mouth now that the raisin is gone.The Raisin Meditation is a practice developed by Jon Kabat-Zinn.GoZen.comLicensed to janessa nikols

Veggie Meditation1. Notice2. Surf the urge3. Smell4. Appreciate5. TouchGoZen.comLicensed to janessa nikols6. Chew7. Taste8. Swallow9. Keep going

Veggie Meditation instructionsTry this meditation with your favorite vegetable!1. Notice. Start by noticing how the food looks. What color isit? What about the shape or the size?2. Surf the urge. As you look at the food, notice the urge tostart eating. There is nothing wrong with hunger, butdon’t allow yourself to eat it just yet.3. Smell. Investigate the smell of the food. Some foods mayhave stronger smells than others. Hold the food up to yournose. Be present for the experience of smelling your food.4. Appreciate. Before eating, take a moment to appreciateall the energy it took to make the food. People worked togrow this food and bring it to you. Nature providednutrients, rainwater, and sunshine. Maybe somebodycooked, cleaned, or packaged it for you. Bring into yourmind everything it took to bring this food to your plate.5. Touch. Now, slowly pick up the food. Is the food hard?Soft? What is the temperature? As you put the food inyour mouth, notice the desire to chew and swallow quickly.But keep waiting! Don’t chew yet. Instead, just make noteof how the food feels differently inside your mouth thanGoZen.comLicensed to janessa nikols

Veggie Meditation continuedit did in your hand. Then, think about how it feels thesame.6. Chew. As you begin chewing, notice the texture of thefood changing with every chew. Are there multipletextures? Is the food hard or easy to chew?7. Taste. Are there multiple flavors present? Sweet, yettangy? Salty, yet sour? Pay attention to the changing offlavors as you continue to chew. Does the food taste asyou expected?8. Swallow. When you swallow your bite, tune in to theexperience of swallowing. What does it feel like as thefood moves down the throat? Can you feel any changes inyour stomach as the food hits it? Pause and notice if anyflavor remains in the mouth for a moment.9. Keep going. You can continue eating like this, remindingyourself to slow down and be present. Continue to checkin with the sights, smells, tastes, feelings, and thoughtsthat arise. When you finish eating, allow yourself to feelgratitude for the food that is nourishing your body. Letyour mind relax into a state of gratitude.GoZen.comLicensed to janessa nikols

Placemats &PostersPrint out the following pages, hang themup, and use some of them as placemats!You can also keep them on yourcomputer or phone as good reminders.GoZen.comLicensed to janessa nikols

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INTUITIVE EATINGDNIERSMERGoZen.comATEIREOFEBry?hungIAmWHILE I'MEATINGAm I 75% full?What happens ifI stop now?ATEIRAFTEfeel?IodHowLicensed to janessa nikolsBEFOREI EATATEIEROBEFsatisfyishtlilW?my bodyWill this giveme energy?I'MELIHWEATINGrs areoloctWhad?my fooAFTERWhatI EATmoodam I in?AmWHILE IEATI 'MNGI reaever lly tastiny flavor? gATEIRETAFting foraeevloId, andoom,ygenertion!satisfac

before I eat RemindersCut these out and hang them up. Write your own!BEFORE I EATBEFORE I EATAm I hungry?Will this giveme energy?BEFORE I EATBEFORE I EATWill this satisfymy body?GoZen.comLicensed to janessa nikols

While I'm eating RemindersCut these out and hang them up. Write your own!WHILE I'MEATINGWHILE I'MEATINGAm I 75% full?What happens ifI stop now?What colors aremy food?WHILE I'MEATINGWHILE I'MEATINGAm I really tastingevery flavor?GoZen.comLicensed to janessa nikols

After I eat RemindersCut these out and hang them up. Write your own!AFTER I EATAFTER I EATHow do I feel?What moodam I in?AFTER I EATAFTER I EATI love eating forenergy, mood, andsatisfaction!GoZen.comLicensed to janessa nikols

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Licensed to janessa nikolsTrack what colors you eat each day!GoZen.com

gozen.comLicensed to janessa nikols