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MINDFUL EATING – DIVENTARE CONSAPEVOLI FA LA DIFFERENZA
A cura di VALERIA DEGIOVANNI
www.mindfulorganization.it
INFO@MINDF...
Il cibo occupa un posto di primo piano nella
nostra vita
Siamo continuamente esposti a
un bombardamento di stimoli
relativ...
Non è possibile mantenersi sani senza fare
attenzione a ciò che mangiamo
Nelle nostre vite, molto
indaffarate, non ci rest...
Mangiare è una attività con un’alta carica
emotiva
Molte emozioni accompagnano
la nostra alimentazione, il
mangiare certi ...
Cambiare il nostro rapporto con il cibo non
è facile
Spesso le diete falliscono perché
sono etero-guidate, basate sulla
fo...
La consapevolezza ci aiuta a renderci conto
dei nostri comportamenti
Aumenta la percezione dei nostri
pensieri, delle nost...
La Mindfulness come cammino verso la
consapevolezza
La Mindfulness è la capacità di
portare attenzione in modo
intenzional...
La Mindfulness ci aiuta a realizzare e
mantenere cambiamenti nella nostra vita
Portare attenzione al qui e ora,
momento do...
Cosa sono i programmi
Mindfulness based?
Il primo e più importante programma
scientifico di formazione alla
Mindfulness è ...
1. Osserva in che
modo mangi
2. Non fare altro
mentre mangi
3. Mangia con
calma
4. Accendi tutti i
sensi
5. Ascolta il tuo...
Mindful Eating – regola #1: osserva in che
modo mangi
All’inizio non cercare di cambiare
nulla e semplicemente porta
atten...
Mindful Eating – regola #2: non fare altro
mentre mangi
Riduci il multitasking, spegnendo la TV
e allontanando/silenziando...
Mindful Eating – regola #3: mangia con
calma
Siediti sempre, apparecchiando la
tua tavola, con rispetto per te e per
il ci...
Mindful Eating – regola #4: accendi tutti i
sensi
Mangiare è una esperienza
multisensoriale, prenditi il tempo di
osservar...
Mindful Eating – regola #5: ascolta il tuo
stomaco
Resta in contatto con il tuo stomaco
e ascolta le differenze di sensazi...
Mindful Eating – regola #6: osserva la tua
mente
Accorgiti di quando la tua mente si
distrae, si allontana dall’esperienza...
INFO@MINDFULORGANIZATION.IT 17
VALERIA DEGIOVANNI
info@mindfulorganization.it
webpage
http://mindfulorganization.it
facebo...
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Mindful eating – consapevolezza nel mangiare v3

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Come migliorare il nostro rapporto con il cibo attraverso la mindfulness

Publié dans : Santé
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Mindful eating – consapevolezza nel mangiare v3

  1. 1. MINDFUL EATING – DIVENTARE CONSAPEVOLI FA LA DIFFERENZA A cura di VALERIA DEGIOVANNI www.mindfulorganization.it INFO@MINDFULORGANIZATION.IT 1
  2. 2. Il cibo occupa un posto di primo piano nella nostra vita Siamo continuamente esposti a un bombardamento di stimoli relativi al cibo Crediamo di essere noi a scegliere ma tante delle nostre scelte sono inconsapevoli e automatiche Frutto dei condizionamenti appresi dalla nostra cultura e dal nostro contesto familiare INFO@MINDFULORGANIZATION.IT 2
  3. 3. Non è possibile mantenersi sani senza fare attenzione a ciò che mangiamo Nelle nostre vite, molto indaffarate, non ci resta molto tempo per noi Nemmeno il tempo per pensare a come nutrire il nostro corpo Non c’è consapevolezza di quanto il cibo possa influire sulla nostra salute e il nostro umore INFO@MINDFULORGANIZATION.IT 3
  4. 4. Mangiare è una attività con un’alta carica emotiva Molte emozioni accompagnano la nostra alimentazione, il mangiare certi cibi, in certi luoghi, con certe persone Ci sono emozioni di fronte alle quali pensiamo che il cibo possa essere una possibile risposta ma che non hanno niente a che fare con il nostro bisogno di alimentarci INFO@MINDFULORGANIZATION.IT 4
  5. 5. Cambiare il nostro rapporto con il cibo non è facile Spesso le diete falliscono perché sono etero-guidate, basate sulla forza di volontà e non su un reale e profondo processo di conoscenza di sé La dieta è spesso vissuta come una forzatura, una lotta contro se stessi, l’evitamento di situazioni a rischio, una sorta di guerra INFO@MINDFULORGANIZATION.IT 5
  6. 6. La consapevolezza ci aiuta a renderci conto dei nostri comportamenti Aumenta la percezione dei nostri pensieri, delle nostre emozioni e delle nostre sensazioni corporee Iniziamo a riconoscere gli automatismi, le azioni reiterate, inconsapevoli e impulsive Coltiviamo uno spazio di scelta tra il nostro sentire e il nostro agire INFO@MINDFULORGANIZATION.IT 6
  7. 7. La Mindfulness come cammino verso la consapevolezza La Mindfulness è la capacità di portare attenzione in modo intenzionale all’esperienza presente senza giudicarla, accogliendola per quella che è E’ una capacità innata, una modalità di essere e di vivere pienamente presenti alla nostra esperienza, che può essere recuperata e allenata INFO@MINDFULORGANIZATION.IT 7
  8. 8. La Mindfulness ci aiuta a realizzare e mantenere cambiamenti nella nostra vita Portare attenzione al qui e ora, momento dopo momento, ci fa diventare più focalizzati, meno distratti e trasforma la nostra esperienza In ambito alimentare inizieremo a notare le nostre abitudini, i nostri schemi e osservandoli da una certa distanza proveremo a metterli in discussione, tornando a sperimentare INFO@MINDFULORGANIZATION.IT 8
  9. 9. Cosa sono i programmi Mindfulness based? Il primo e più importante programma scientifico di formazione alla Mindfulness è l’MBSR (Mindfulness Based Stress Reduction) Sviluppato nell’ambito della medicina comportamentale dal prof. Jon Kabat- Zinn (USA) scienziato, ricercatore e meditatore (Università del Massachusetts) negli anni ’70 Il programma è stato sperimentato da oltre 30 anni, completato ad oggi da più di 20.000 persone nel mondo Praticato in più di 250 Ospedali negli Stati Uniti e insegnato in 14 Università E’ oggetto di numerosissime ricerche - più di 2.000 pubblicazioni scientifiche su PUBMED - che ne hanno validato l’efficacia come metodo di riduzione dello stress in diversi ambiti Dal modello MBSR si sono generate diverse varianti, in base all’ambito di applicazione, l’MB Eat è il programma mindfulness based specifico per i disturbi dell’alimentazione INFO@MINDFULORGANIZATION.IT 9
  10. 10. 1. Osserva in che modo mangi 2. Non fare altro mentre mangi 3. Mangia con calma 4. Accendi tutti i sensi 5. Ascolta il tuo stomaco 6. Osserva la tua mente Minful eating rules INFO@MINDFULORGANIZATION.IT 10
  11. 11. Mindful Eating – regola #1: osserva in che modo mangi All’inizio non cercare di cambiare nulla e semplicemente porta attenzione quotidianamente a: Cosa mangi Quando mangi Quanto mangi Come mangi Dove mangi  Come ti senti prima di aver mangiato  Come ti senti dopo aver mangiato INFO@MINDFULORGANIZATION.IT 11
  12. 12. Mindful Eating – regola #2: non fare altro mentre mangi Riduci il multitasking, spegnendo la TV e allontanando/silenziando ogni dispositivo elettronico (pc, telefono, tablet, ..) Se possibile consuma almeno un pasto al giorno in silenzio, focalizzando tutta la tua attenzione sul solo atto di mangiare, boccone dopo boccone INFO@MINDFULORGANIZATION.IT 12
  13. 13. Mindful Eating – regola #3: mangia con calma Siediti sempre, apparecchiando la tua tavola, con rispetto per te e per il cibo, anche se sei da solo Scegli un cibo per volta da mettere nel tuo piatto e parti da una piccola dose Rallenta tutto il processo e non preparare il boccone successivo finché non hai completato il precedente INFO@MINDFULORGANIZATION.IT 13
  14. 14. Mindful Eating – regola #4: accendi tutti i sensi Mangiare è una esperienza multisensoriale, prenditi il tempo di osservare il cibo che hai nel piatto, i suoi colori, la sua forma Tocca il cibo con le mani, con le labbra, con la lingua Annusalo, prova a cogliere la ricchezza dei profumi e solo alla fine assaporalo, masticandolo a lungo e scegliendo il momento in cui deglutirlo INFO@MINDFULORGANIZATION.IT 14
  15. 15. Mindful Eating – regola #5: ascolta il tuo stomaco Resta in contatto con il tuo stomaco e ascolta le differenze di sensazione da quando inizi a mangiare a quando finisci Dopo ogni porzione decidi se hai veramente bisogno di altro cibo, perché senti lo stimolo della fame oppure no, mangeresti ancora ma per altre ragioni (perché è buono, perché ce l’hai nel piatto, perché l’hanno cucinato con tanto amore, perché è un’abitudine, …) INFO@MINDFULORGANIZATION.IT 15
  16. 16. Mindful Eating – regola #6: osserva la tua mente Accorgiti di quando la tua mente si distrae, si allontana dall’esperienza qui e ora del mangiare e si sposta altrove: A rimuginare sul passato, qualcosa successo poco prima o molto tempo fa A proiettarsi su ciò che succederà dopo, a pasto finito, sulle cose da fare e riporta la tua attenzione con gentilezza al momento presente e alla sola esperienza del mangiare INFO@MINDFULORGANIZATION.IT 16
  17. 17. INFO@MINDFULORGANIZATION.IT 17 VALERIA DEGIOVANNI info@mindfulorganization.it webpage http://mindfulorganization.it facebook www.facebook.com/mindfulorganization twitter @4_mindfulness

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