Mindful Eating

By Jan Chozen Bays, MD

Guided Exercises

The art of mindfulness can transform our struggles with food—and renew our sense of pleasure, appreciation, and satisfaction with eating. In this 75-minute audio program created to accompany the books Mindful Eating and Mindful Eating on the Go, Dr. Jan Bays presents guided meditations and other exercises to assist you in your mindfulness practice.

Note: To play the audio exercises in your web browser, click the links below. You can also go to SoundCloud directly and download all the tracks to your device or computer.

1. Introduction (2:08)
2. The Basic Mindful Eating Meditation (8:58)
3. Asking the Body What It Needs (2:30)
4. Who Is Hungry in There? Examining the Nine Hungers (9:41)
5. Food and Mood (9:54)
6. Slow It Down (Put Down That Fork and Spoon) (2:54)
7. Taking in the Right Amount (2:50)
8. Basic Meditation Instructions (4:35)
9. Loving-Kindness toward the Body (5:34)
10. A Basic Body Scan (4:35)
11. Mindfulness Meditation on the Body with Gratitude (5:09)
12. Looking Deeply into Our Food (6:19)
13. Experiencing Emptiness in the Body and Mind (7:19)
14. Bonus Track: Tongue Practice (5:52)
 15. Bonus Track: Feeding Your Microbiome with Loving-Kindness (1:24)

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