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 book, Dr. Jan Bays presents guided meditations and other exercises to assist you in your mindfulness practice.

Note: Click to listen to the audio in your web browser. Right click and save the link if you would like to download it to your 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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