Menopause and Mind

Mindful Eating & Self‑Kindness: A gentle introductory session [online]

This workshop blended mindful eating, chakra clearing, and loving-kindness to self. It’s designed to be calming, inclusive, and spiritually attuned — ideal for solo practice or group facilitation. Jane Malcolm is an experienced practitioner and teacher of Mindfulness registered with the UK College of Mindfulness Meditation

Jane Malcolm | Mindfulness Teachers Association

We started with taking a breath and setting an intention for the evening. Ensure you all have something to eat with you and perhaps some water or cuppa. Carrying the positive energy, we create we moved into the mindfulness eating practice. This practice is a good way of experiencing what mindfulness is.

Mindful Eating Practice

If you would like to hold a small piece of your food (e.g., raisin, berry, nut) not to place it in your mouth just yet but to observe it… think about the journey it has come to reach this moment, growing, harvesting, perhaps transporting to supermarket then to your home

Mindful eating: guiding through the senses

• Look: Observe the colour, texture, shape.
• Touch: Feel its surface, weight, temperature – what do you notice? Notice the feel of it in your hand
• Smell it: Hold it beneath your nose and inhaling gently notice whatever aroma you can…. Does it remind you of anything? Perhaps
• Taste: Take the food inside your mouth…. Let it rest on your tongue and notice what the sensation is…. Slowly roll it around in your mouth a little…. wait before chewing…what is happening in your mouth, what are you aware of…Do you start to become aware of a taste? What does it taste like? –
• Chew slowly: Notice flavour, texture, and how the body responds. Gently bite into it and again notice what effect this has on the taste….
•  Slowly chew …Does the texture change?
• Eventually swallow and notice how it feels to do that…. What after taste is left in your mouth?
• Now offer gratitude for the food you are eating
• Say to yourself : “This food is a gift. It nourishes every cell. I receive it with love.”

•  For next few minutes repeat the process with your food – taking your time to experience it slowly through the senses, just as slowly and mindfully and noticing how our experience changes, if at all, as you continue to eat…. 

Loving-Kindness to Self

• Invite hands to heart or belly.
• Guide a short loving-kindness meditation:
  • “May I be well.”
  • “May I be nourished.”
  • “May I be kind to myself.”
  • “May I feel peace.”

Close with a gentle affirmation: “I honour my body, my energy, and my spirit. I am whole.”

“Am I Hungry?” Eating Cycle Reflection

Before eating, guide participants through Michelle May’s Mindful Eating Cycle. This helps them explore the why, when, what, how, and how much of their eating choices. Use these reflective prompts:

• Why do I eat? Am I physically hungry, emotionally triggered, or simply bored?
• When do I eat? Can I recognize true hunger cues versus habitual patterns?
• What do I eat? Do I choose foods that nourish me or ones that comfort me?
• How do I eat? Am I rushed, distracted, or present with each bite?
• How much do I eat? Do I stop when I’m satisfied or continue out of habit?
• Where do I invest the energy I consume? Do I use this nourishment to support my wellbeing and purpose?

Encourage journaling or silent reflection. Say softly: “Let these questions guide your awareness. There’s no judgment, only curiosity.”

For further details on Jane Malcolm’s Mindful Work and Practice

Mindfulness Coaching by Jane Malcolm – Payhip

Manifestingmindfulness@outlook.com

https://payhip.com/ManifestingMindfulness