Mindful Eating Program
Mindful Eating Program
Header image by Clark Douglas from Unsplash
10 weeks - One-on-one
A practical program for anyone tired of diets, emotional eating, and struggles with food or body image.
Instead of strict rules, calorie counts, or “shoulds,” we’ll explore eating habits, triggers, emotions, and beliefs. We'll also discuss how food fits into your life and cover gentle nutritional principles. By joining, you can start developing a healthier relationship with food and your body. This will help you live life as you truly want.
Program outline
Session 1: Introduction to Mindful Eating
In the first session, we’ll introduce mindful eating. We’ll have an activity using raisins to practice this concept.
Session 2: The Mindful Meal-time Pause
In the second session, you’ll learn mini-meditations, a tool for mindful eating. We’ll pair this with an activity using cheese and crackers.
Session 3: Hunger Awareness & Mind-body Connection
In the third session, you’ll explore hunger awareness and work on strengthening your mind-body connection.
Session 4: Cravings, Stress, & Emotional Eating
In the fourth session, you’ll look at cravings and emotional eating. You’ll see how mindful awareness can open up new options.
Session 5: The Chain Reaction
In the fifth session, you’ll discover a tool called chaining. This helps you visualize patterns that lead to cravings and overeating, and learn how to change them.
Session 6: Fullness Awareness
In the sixth session, you’ll learn to recognize your fullness. We’ll practice this with foods you enjoy.
Session 7: Taste Satisfaction & Satiety
In the seventh session, you’ll explore mindful eating skills related to taste. We’ll practice with a chocolate cookie.
Session 8: Gentle Nutrition
In the eighth session, you’ll receive nutrition information and personalized tips for creating balanced meals and snacks that nourish you.
Session 9: Joyful Movement
In the ninth session, we’ll discuss your relationship with physical activity and what joyful movement means for you.
Session 10: Final Reflection & Sustaining Mindful Eating
In the final session, we’ll celebrate your progress. We’ll also talk about how to keep a mindful eating approach that supports your health and wellbeing after the program ends.
What’s included
- One-on-one sessions - Ten, 50 minute sessions exploring a mindful eating topic and defining next steps
- Session summaries - Personalized follow-up emails with key insights and weekly practices
- Between session What’sApp support- text support when you need it
- Resources & tools- worksheets, meditations, and journaling questions to support the process
What you’ll gain
Over 10 weeks, you’ll develop greater awareness of your relationship with food, learn practical strategies to connect with your hunger and satiety signals to determine when and how much to eat, manage cravings and emotional eating with more flexibility and self-trust, enjoy food without guilt, and create sustainable, nutritious eating habits.
Food and eating shouldn’t be stressful. You deserve a more peaceful, trusting relationship with food and your body.
Pricing: €700 (€847 incl BTW)
*Payment installments possible
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