Lesson Plan
Mindful Eating Habits
Participants will learn and practice mindful eating techniques to develop a healthier relationship with food.
Practicing mindful eating can significantly improve participants' physical and mental well-being by fostering a more conscious and positive approach to food consumption.
Audience
Adults with mental illness
Time
30 minutes
Approach
Interactive discussion and guided practice.
Materials
Whiteboard or chart paper, Markers, Small, non-allergenic food samples (e.g., a single raisin, a small cracker) for each participant, Slide Deck: Mindful Eating, Activity: Mindful Eating Exercise, Discussion: Reflecting on Mindful Eating, and Worksheet: Mindful Eating Reflection Worksheet
Prep
Preparation Checklist
15 minutes
- Review the Lesson Plan: Mindful Eating Habits, Slide Deck: Mindful Eating, Activity: Mindful Eating Exercise, Discussion: Reflecting on Mindful Eating, and Worksheet: Mindful Eating Reflection Worksheet.
- Gather small, non-allergenic food samples (e.g., raisins, crackers, small piece of fruit) for each participant.
- Set up the projector/screen for the slide deck.
- Arrange seating for group discussion.
Step 1
Introduction & Warm-Up
5 minutes
- Greet participants and introduce the topic: Mindful Eating.
- Ask participants: "What does 'healthy eating' mean to you?" Write down a few responses on the whiteboard.
- Transition to the idea that healthy eating isn't just what we eat, but how we eat. (Refer to Slide Deck: Mindful Eating - Slide 1-2)
Step 2
What is Mindful Eating?
7 minutes
- Present the concept of mindful eating using the Slide Deck: Mindful Eating (Slides 3-5).
- Explain key principles: paying attention to hunger/fullness cues, slowing down, savoring food.
- Facilitate a brief discussion: "Why might mindful eating be helpful for us?"
Step 3
Mindful Eating Activity
10 minutes
- Distribute one small food sample to each participant.
- Guide the Activity: Mindful Eating Exercise, encouraging participants to engage all their senses. (Refer to Slide Deck: Mindful Eating - Slide 6)
- Allow time for individual reflection during the activity.
Step 4
Group Discussion & Reflection
7 minutes
- Lead a discussion using the Discussion: Reflecting on Mindful Eating prompts.
- Encourage participants to share their experiences from the activity and how they might incorporate mindful eating into their daily lives. (Refer to Slide Deck: Mindful Eating - Slide 7)
Step 5
Wrap-Up & Takeaways
1 minute
- Briefly summarize the benefits of mindful eating.
- Encourage participants to try one mindful eating practice this week.
- Optionally, distribute the Worksheet: Mindful Eating Reflection Worksheet as a take-home reflection.
- Thank participants for their engagement. (Refer to Slide Deck: Mindful Eating - Slide 8)
use Lenny to create lessons.
No credit card needed
Slide Deck
Mindful Eating Habits
Nourish Your Body & Mind
A path to a healthier relationship with food
Welcome the group and introduce the topic. Ask participants to share their initial thoughts on 'healthy eating' to gauge prior knowledge and set the stage.
What Does 'Healthy Eating' Mean to You?
Think beyond just 'good' or 'bad' foods.
What feelings or ideas come to mind?
Facilitate a brief discussion around this question. Write down key ideas on a whiteboard or chart paper. Transition to the idea that healthy eating isn't just about the food itself, but also how we interact with it.
What is Mindful Eating?
It's about paying attention to your food and eating experience.
- Without judgment
- Focus on the present moment
- Engage all your senses
Introduce the core concept of mindful eating. Emphasize that it's about awareness, not judgment.
Key Principles of Mindful Eating
- Slow Down: Take your time, don't rush.
- Tune In: Notice hunger and fullness cues.
- Savor: Appreciate the taste, texture, and smell.
- Observe: Acknowledge thoughts and feelings without judgment.
Elaborate on the key principles. Encourage participants to think about how these differ from their usual eating habits.
Why Practice Mindful Eating?
- Better digestion
- Increased satisfaction from food
- Reduced overeating
- Less guilt around food
- Improved connection with your body
- Enhanced overall well-being
Discuss the potential benefits, linking them to overall well-being relevant to the group.
Time for Practice!
Let's try a short, guided mindful eating exercise.
Get ready to engage your senses!
Explain that the next step is a guided activity. Distribute food samples and instruct them to save it for the exercise. Guide them through the mindful eating activity, referring to the 'Mindful Eating Exercise' material.
Reflecting on Our Experience
What did you notice during the exercise?
How might this practice fit into your daily life?
Lead the reflection based on the 'Reflecting on Mindful Eating' discussion prompts. Encourage open sharing and active listening.
Your Mindful Eating Journey
Start small! Try one mindful eating practice this week.
Every bite is a chance to connect with your body and mind.
Reiterate the main message and provide a simple, actionable takeaway. Thank everyone for participating.
Activity
Mindful Eating Exercise: The Raisin (or Cracker, or Fruit) Experiment
(Distribute one small food sample to each participant. Instruct them NOT to eat it until prompted.)
Teacher: We are going to try a mindful eating exercise. This is a chance to really slow down and notice all the details of eating, which we often miss.
Step 1: Observe (1-2 minutes)
- Look: Hold your food sample in your hand. Really look at it as if you’ve never seen it before. What color is it? What is its shape? Are there any textures or patterns?
- Feel: Roll it between your fingers. What does it feel like? Is it smooth, rough, soft, hard, sticky?
Step 2: Smell (1 minute)
- Sniff: Bring the food sample close to your nose. Take a deep breath and notice any scents. Does it remind you of anything? What adjectives come to mind?
Step 3: Place in Mouth (1-2 minutes)
- Placement: Slowly, bring the food sample to your mouth and place it on your tongue. Do not chew it yet. What does it feel like in your mouth? Can you taste anything just by having it on your tongue?
Step 4: Chew Slowly (2-3 minutes)
- First Bite: Take one very slow bite. Notice any sounds it makes. What new textures do you feel? What flavors are emerging?
- Chew Deliberately: Continue chewing slowly. How does the taste change? How does the texture change as you chew? Can you identify different flavors?
- Notice the Impulse to Swallow: When you’re ready to swallow, notice that impulse. What does it feel like?
Step 5: Swallow and Aftermath (1-2 minutes)
- Swallow: Slowly swallow the food. Can you feel it going down? What sensations are left in your mouth?
- Aftertaste: Is there an aftertaste? How long does it linger? What do you notice in your body after you’ve swallowed?
Teacher: Thank you for participating in that exercise. Take a moment to silently reflect on what you noticed.
Discussion
Group Discussion: Reflecting on Mindful Eating
Teacher: Let's open up a discussion about our mindful eating exercise and the concept of mindful eating in general. There are no right or wrong answers, just your personal experiences and thoughts.
Discussion Prompts:
- What was your experience like during the Mindful Eating Exercise?
- What did you notice that you usually don't when you eat that food?
- Were there any surprises or challenges?
- How did slowing down and focusing on your senses impact your experience of eating the food sample?
- Did it taste different? Feel different?
- Why do you think practicing mindful eating might be helpful for people, especially in managing stress or developing healthier habits?
- How might it relate to our overall well-being?
- What are some small ways you could try to incorporate mindful eating into your daily life? (e.g., during one meal, with a snack, taking a few mindful bites)
- What might be easy to try, and what might be more challenging?
Teacher: Remember, mindful eating is a practice, not a perfection. Even small steps can make a big difference in how we connect with our food and our bodies.
Worksheet
Mindful Eating Reflection Worksheet
Instructions: Please take some time to reflect on today's session and the mindful eating exercise.
Part 1: Your Mindful Eating Experience
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Before today, how would you describe your usual eating habits?
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During the Activity: Mindful Eating Exercise with the food sample, what was one new thing you noticed about the food or your eating process?
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Did any part of the mindful eating exercise feel surprising or challenging? If so, please describe it.
Part 2: Integrating Mindful Eating
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Based on what we discussed, what do you think is the biggest benefit of practicing mindful eating for your well-being?
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What is one small, realistic way you could try to incorporate mindful eating into your daily routine this week? (e.g., during breakfast, with a specific snack, or for the first few bites of a meal)
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What potential challenges do you anticipate when trying to practice mindful eating, and how might you overcome them?