Mindfulness practice - the Sky is Blue.

How to remember to be MINDFUL?

• What is written on your sticky note?
• What are your "bells of mindfulness"?
  

What is mindful eating?

We have a problem - an increasingly unbalanced relationship to food, that leads to weight gain, obesity, chronic illness, low self-esteem and negative body image.

Solution that puts balance back is -- mindfulness.

Mindfulness is simply awareness of the present moment without judgment. 

When you become aware of your physical state, your thoughts, your feelings, and your actions as they are in the here and now, you increase your ability to free yourself from unhealthy eating habits, make the best self-care decisions and improve your overall quality of life. 

Mindful eating is mindfulness based practice with profound modern applications. Open to anyone who deliberately want to change relationships with a body,  food and eating. 

Mindful eating is a practice that:

• Engages all parts of us—our body, our heart, and our mind.
• Is about awareness of your eating habits, sensory / bodily sensations and present thoughts and emotions.
• Has more to do with where, when, how and why you eat than what you eat.
• Immerses us in the colors, textures, scents, tastes, and even sounds of drinking and eating.
• Allows us to be curious and even playful as we investigate our responses to food and our inner cues to hunger and satisfaction.
• Replaces self-criticism with self-nurturing. It replaces shame with respect for your own inner wisdom.
• A way to rediscover one of the most pleasurable things we do as human beings.
• A path to uncovering many wonderful activities that are going on right under our noses and within our own bodies.
• Helps us tap into our body’s natural wisdom and our heart’s natural capacity for openness and gratitude.

Mindful eating is NOT:

A diet. Nobody says what you should or should not eat. There are no menus or recipes.

Benefits of a Mindful Eating

• Reduces your stress.
  
• Disrupts the emotional eating habit.
• Gets you back in touch with your body’s real needs.
• Helps you appreciate food more, so you eat less.
• Scientifically researched.
• Helps you manage your weight without starving or restricting.

Here is how you can start your mindful eating journey.

Pizza or salad? Which one is healthier?

You are NOT your thoughts.

One of the many discoveries my clients make is that they are not their thoughts and they don't need to believe everything that pops up in their minds. 

Am I using my mind skillfully?

The question is - am I using my mind skillfully?

What are those UNECESSARY things clouding my mind?

Is worrying about the future adding or draining my abilities to be ready when/if the real danger comes?

Is the awareness that observes my worries worried?

 I better use my minds power to influence things in the moment that are in a direct locus of my control.

HOW are you empowering yourself or weakening yourself today?

#mindfulness #mindfuleating #stopstresseating

Mindless and on autopilot eating leads to weight gain.

When you are mindless, you make no choices, you are just flying on autopilot. 

• You default to your habits. 
• Your habits preempt choices. 
• Your habits spare you the hard work of making choices. 

 The result - weight gain and endless dieting in order to feel good.

Yes, making choices is work. It is almost impossible to do when you don't know where and how to start. 

I would love to help you to develop happy, tasty and joyful relationship with food based on mindful choice awareness. 

Discover more is how I can support you.

#mindfuleatingLatvia #emotionaleating #IneseMilleYou are welcome to drop me a line in PM andre #dietfree #stopstresseating

If food is eaten mindlessly, does it have taste?

MORE TASTE AWARENESS = LESS FOOD

I’m sure you’ve heard that classic Zen koan “If a tree falls in a forest and no one is there to hear it, does it make a sound?”

It depends on what you mean by “sound.”

If by “sound” you mean perception of sound—the subjective experience of hearing —then NO, a tree that falls makes NO SOUND if there are NO EARS to hear those air waves.

No ears? Hei, my ears were there, you might say. Yes. Physically, yes. But if your ATTENTION is not there – you don’t hear a thing. 

One of my Dharma teachers once told me – those birds were singing, Inese, but if you didn’t PAY ATTENTION for you they were NOT singing.

With this in mind, consider the following question:

IF FOOD IS EATEN MINDLESSLY, DOES IT HAVE TASTE?

If by “taste” you mean the perception of taste, the subjective registering of the flavor, then NO, food doesn’t have any TASTE if eaten mindlessly.

So if you wolf down a Snickers bar while driving , or eat a bowl of pasta in front of the TV, you hardly taste what you’re eating.

When that happens, your brain still seeks satisfaction. So what do you do?

EAT MORE. 

The solution? 

What’s missing is a full EXPERIENCE of eating, informed by your senses.

The missing ingredient is ATTENTION, not more food.

This gives you one more tool in your mindfulness toolkit.

And, yes – mindful eating is not a mind puzzle to solve but an experience.

So TRY for yourself – when your food has more taste – when eaten with full attention or eaten in front of a screen?

MORE TASTE AWARENESS = LESS FOOD

Any insights? Please share them in the comments.

Looking for the best way to rediscover the joy of eating? I will be happy to support you.

Learn more about my offerings.

#mindfuleatingcoach #zen #mindfuleatingprofessional #stopstresseating #IneseMillere #mindfuleatingonline #mindfuleatingLatvia #apzinātaēšana

Craving SWEETS - the power of inner listening.

GOOD vs BAD foods| How to create a new view.

Many people assume that there are “GOOD” foods to eat and “BAD” foods to avoid. 

My experience shows it's very harmful and keeps you stuck in diet mentality.

A new view—the MINDFUL VIEW of food—sees ALL foods without judgment and realizes that all foods are valuable and can be included in healthy eating.

It is to help us decrease extreme thinking and help to eat a more moderate amount of ANY food.

Where can you start in creating a new view of food?


Choosing to eat mindfully can include seeing food as GIFTS of energy and effort.

This new attitude forces you out of the mindset that ‘X’ foods are
“good” and ‘Y’ foods are “bad.” Now you can see that BOTH are with wonderful gifts of sustenance and flavor.


It’s HOW we eat those foods—MINDLESSLY or MINDFULLY, with honor or with disregard—that makes the big difference in how food enters our lives and affects us.

When we treat food with the utmost, mindful respect, we CHOOSE to stop eating it carelessly.

Self-reflection and journaling time:

• What ideas do you have that would help you cultivate the attitude of appreciation for food?
• If now all foods are valuable, how will you make your food choices?
  

PLEASE share your insights in comments. We grow via stories and connection.

Ready to recreate a naturally healthy eater in you and enjoy all foods?

I invite you to join my Mindful eating coaching program.

#mindfuleating #mindfuleatingLatvia #mindfuleatingonline #stopstresseating 

Who you are BECOMING as an EATER?

• Who are you working towards becoming?
• And who do you want to be?
  
• Who do you want to be in relation to yourself as a healthy eater?
  

Every decision you make moves you closer or farther.

You have tried so many diets, so many approaches to change your emotion-stress related eating patterns. Just to return to your old self as an eater.

Know that by not deciding, you are making a choice of non-action.

▪️ Have you been making choices based on ‘what’s possible today’?

▪️ Or based on your past failures?
▪️ Or have you been making choices based on where you’re going to be tomorrow?
Remember that even the most expansive paths come with lessons and learnings that you need to experience in order to get to where you’re going.

I am be coming . . . .

• Make a list of words that embody who you are becoming as a naturally healthy eater.
• Give yourself at least 10 minutes for this, and write as many as you can.
• The next step is to prioritize your list and come up with your Top 10.
• When you have it, expand on the meanings of those 10 words. It’s amazing what you will come up with when you actively look for feel-good descriptors for who you are becoming.

These words should feel totally aligned with your future vibe, and 100% perfect for who you are becoming.

• Who are you becoming as an eater IF you continue to do the same you have always done?
• Don't like the eater you continue to be? 
  

I am here to assist you to become the best most authentic version of yourself as a naturally healthy eater.

Learn more about my 10 week MINDFUL EATING coaching program 

#mindfuleatingLatvia #mindfuleatingonline #stopstresseating

Change your brain to change your mind to change eating habits.

Are you GRATEFUL for the WONDERS that are PRESENT in your life?

"Life is filled with suffering, but it is also filled with many wonders, like the blue sky, the sunshine, the eyes of a baby. To suffer is not enough. We must also be in touch with the wonders of life. They are within us and all around us, everywhere, any time." Thich Nhat HanhDear friends these turbulent times asks us to cultivate JOY and GRATITUDE more than ever. Only in doing so we can be that strong support for those in need.

Don't worry - you don't need to make a special effort or to go to search to find things to be grateful for.

All you need is MINDFULNESS.

Grab a piece of paper and a pen and make a list of all things that makes you happy right now.

Blue sky, running water, breathing, food on your table, Netflix 😉

Reflect:

• Do I appreciate all good and joyful things in my life?
• Or do I live in forgetfulness?

When you have made your list, TAKE IN THE GOOD - sit with the feelings and let them sink in.

Feel the feelings. Don't think about them - feel them. This is the way we change the brain, the mind and our habits.

Really savor these positive feelings. They are delicious!

You are filling that hole in your heart so that you become less hungry for food.

Every single time you do this will make only a little difference. But over time those little differences will add up, gradually weaving positive experiences into the fabric of your brain and yourself.

You are transforming everyday experiences into lasting INNER STRENGHTS. From fleeting state to PERMANENT TRAIT! 

You are using your mind to change your brain to change your mind for better.

Trained mind=healthy eating habits.

In my Mindful eating online coaching program I teach evidence based methods that help to work with the mind in order to transform the eating habits for good.

Learn more info about my " Stop Stress Eating" - mindful eating 1:1 online coaching program. 

Available worldwide. Looking forward to working with you!

#ThichNhatHanh #mindfuleating #stopstresseating #neuroplasticity #mindfulness ##resilience

Self-awareness exercises - from stress reactivity mode to responsiveness mode

Self-awareness refers to how well you know yourself – your stress responses and reactions – accepting responsibility for yourself and your actions – knowing what is in your control and what isn’t - habits (do you live in present and future, or the past?), behavior/though/emotion triggers and patterns. etc.

Self-awareness can help you to notice when you are becoming stressed, which in turn make you better able to calm down before your reaction builds to an unmanageable level. You will be able to switch from unhealthy stress reactivity mode to healthy stress responsiveness mode.

I encourage you to become a bit of an observer in your life. We all get caught up in the busy-ness of life. Take time each day to be in the here now.

1. Spend 3 minutes at various times during the day becoming acutely aware of every physical movement you make and noticing what happens as you do. While in the kitchen making breakfast, every time you pick something up - a knife, a plate, a pan and every time you touch something - the door of the refrigerator, a tap - focus on the immediate experience of it. What it felt like, how you felt as you made contact. No analysis, no stories, just pure immediate physical sensation moment by moment. Sure it slows down the process of getting breakfast, so if you are in a hurry you might need to slow down. It will cost you an extra minute or two in every three but what you'll be amazed at what you gain.

2. Hold your tooth brush in your non-dominant hand as you brush and notice what happens. Again it will take a little more time but will bring a lot more awareness to the process. Follow the rules - no analysis, no stories, just pure awareness moment to moment. Try it while shaving too. A little more edgy and it works even better to bring you into the moment.

3. Notice people. We all people watch. Don't stop but try it differently. Most time we look at someone and immediately start the mental stories going about the person, notice it and stop. Instead try to just look at someone with complete openness - no story. Just notice the person and experience the noticing.

4. Change your driving habits. A self-awareness exercise that is also good for road rage. Give yourself an extra 10 minutes to get where you are going and drive slower or take a different route. Notice what happens. Be particularly aware of your feelings and sensations in your body as you deliberately slow down, take more time to be present to the act of driving, and notice more things along the way. Some folks find this one difficult. If you do, it was meant for you.

5. Spend a day when you give a deliberate and full and appropriate greeting to every person in your life that you come in contact with for the first time that day. As self-awareness exercises go, this one is tough but try it anyway. If it's a stranger it might be a smile and a "hello". A co-worker might get a handshake or a pat on the back with a smile and greeting. (Physical contact is preferred if it is appropriate). A friend or relative might get a hug and genuine wish for a good day. Remember "deliberate, full and appropriate" are the keywords here. Notice what happens - particularly to you but also to them. No explanations needed, not stories and no analysis - just noticing. 

Ready for much more?

You are welcome to join my mindful stop stress eating program.  

5 weight related reasons to practice mindful eating.

Mindless speed eating is all too common in our society. But this habit has many unhealthy side affects: poor digestion, weight gain, discomfort after meals, fatigue.  

Five reasons to slow down and practice mindful eating:

When we eat slower, we give ourselves time to chew our food properly. Digestion begins with the enzymes in our mouth. As we chew, these enzymes and our teeth begin breaking down our food into digestible bits. This entry-point is crucial to healthy digestion.

The nutrients in our food are released as we chew. Taking the time to chew properly unlocks more healthful elements of our food, that we may not  absorb as well when quickly swallowing large bites. And in the long run, eating slower creates a connection to and appreciation of our food. In turn, we make healthier choices about what we eat.

As we eat, our body sends signals to our brain about how full we are. If we eat too fast, the signal for “stop, I’m full!” doesn’t reach our brain in time – so we over-eat, consuming too many calories, which leads to weight gain. Studies show that when we eat slower we eat less AND we feel more satisfied.

• Set your utensils down in between bites.
• Stop to breathe.
• Chew each bite 20-40 times (start with as many as you can for now, and work your way up).
• Drink water.
• Listen to your body and stop eating once you feel 80% full. This will help avoid over-taxing your digestive system.
• Focus on your food. As other thoughts pop in to your mind, gently set them aside. There is nothing to do right now but eat.
• Carve-out meal times. Plan ahead and set aside thirty minutes to eat your meal.

Ready for much more?

You are welcome to join my mindful eating program.