Table 2 Content and formal practices of each session of MBHP and MB-EAT
| Program | MBHP | MB-EAT |
|---|---|---|
| session | ||
| 1 |
What is mindfulness? Formal practices: -Eating a raisin -Body scan |
Internal and external wisdom Formal practices: - General mindfulness meditation - Eating four raisins - Introduction to a general mindfulness practice |
| 2 |
Mindfulness in breathing Formal practices: -Mindfulness while breathing -Body scan |
Mini-meditations, eat consciously and food calories (smart changes) Formal practices: - General mindfulness meditation - Introduction to mini-meditations (10 min) - How to read labels and the nutritional composition of products - Mindfully eating high-fat food: cheese and crackers |
| 3 |
Mindfulness in the body (part I) Formal practices: -Mindful walking -Mindfulness while breathing |
Mindfulness while breathing Awareness of physical hunger, awareness of body and emotional eating Formal practices: - Longer meditation practice - Hunger awareness self-rating practice - Body scan |
| 4 |
Mindfulness in the body (part II) Formal practices: - Mindful movements - Mindfulness while breathing, sensations, sounds and thoughts - 3-Min breathing space in pairs - Mindful walking |
Physical activity, satisfaction of taste and self-healing touch Formal practices: - General mindfulness meditation - Taste satiety exercise with chocolate food - Healing self-touch |
| 5 |
Mindfulness and acceptance Formal practices: - Mindful movements - Mindfulness of thoughts - 3-Min breathing space in doubles |
Awareness of fullness, conscious choices and forgiveness Formal practices: - General mindfulness meditation - Stomach fullness and body satiety - Making mindful choices: cookies and chips - Emotional eating, anger and forgiveness meditation |
| 6 |
Silence Formal practices: - Mindful movements - Body scan - Mindfulness while breathing - Mindful walking |
Integrating internal and external wisdom: becoming conscious about nutrition and energy balance Formal practices: - Mindful eating choices exercise: fruits and veggies - Integrated mindful eating meditation |
| 7 |
Compassion Formal practices: - Metta (for oneself and others) - Mindfulness while breathing - Mindful movements |
Eating, conscious choices and community meal Formal practices: - Brief meditation practice - Mindful choice/taste awareness meditation - Mindful eating: potluck meal |
| 8 |
Mindfulness for life Formal practices: - Metta (for oneself and others) - Mindfulness poem |
Conscious movement and emotions Formal practices: - Mindfulness meditation - Body scan - Trigger meditation - Craving meditation - Walking meditation |
| 9 |
Stress, suffering, eating and values: working with thoughts and emotions Formal practices: - Mindfulness meditation - My favourite food exercise | |
| 10 |
Breaking the chain, connecting to yourself and moving on Formal practices: - Meditation practice - Experience of sitting meditation - Wisdom meditation - Shared celebration/eating |
