Selective Focus
In this first activity, we are going to practice selective attention.
This exercise is simple and has been developed from the MindUp Mindfulness Program for mindful eating.
This exercise is simple and has been developed from the MindUp Mindfulness Program for mindful eating.
"Find a small piece of food, such as one raisin or nut, or a small cookie. You can use any food that you like. Eating with mindfulness is not about deprivation or rules.
Begin by exploring this little piece of food, using as many of your senses as possible.
First, look at the food. Notice its texture. Notice its color.
Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?
Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.
Before you eat, explore this food with your sense of smell. What do you notice?
Now, begin eating. No matter how small the bite of food you have, take at least two bites to finish it.
Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting. Remember, you don’t need to think about your food to experience it. You might want to close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.
Notice the texture of the food; the way it feels in your mouth.
Notice if the intensity of its flavor changes, moment to moment.
Take about 20 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.
It isn’t always necessary to eat slowly in order to eat with mindfulness. But it’s helpful at first to slow down, in order to be as mindful as you can.
Now, please take your second and last bite.
As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the sensations and movements of chewing, the flavor of the food as it changes, and the sensations of swallowing.
Just pay attention, moment by moment."
Begin by exploring this little piece of food, using as many of your senses as possible.
First, look at the food. Notice its texture. Notice its color.
Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?
Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.
Before you eat, explore this food with your sense of smell. What do you notice?
Now, begin eating. No matter how small the bite of food you have, take at least two bites to finish it.
Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting. Remember, you don’t need to think about your food to experience it. You might want to close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.
Notice the texture of the food; the way it feels in your mouth.
Notice if the intensity of its flavor changes, moment to moment.
Take about 20 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.
It isn’t always necessary to eat slowly in order to eat with mindfulness. But it’s helpful at first to slow down, in order to be as mindful as you can.
Now, please take your second and last bite.
As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the sensations and movements of chewing, the flavor of the food as it changes, and the sensations of swallowing.
Just pay attention, moment by moment."
Article courtesy of www.MindfulnessDiet.com.
During this exercise, your brain is slowly becoming rewired to perceive more accurately the taste, texture, colour and smells of this particular food. Try to notice how your brain perceives this food in a few days. Has something changed within your brain?
The simple awareness to everyday stimuli can begin to change the neural connections within your brain. Take advantage of this ability to rewire your brain by paying close attention to the habits of your everyday life. |
Binaural Beats
Plug headphones into your computer for best results.
1. Grab a pencil and a blank piece of paper.
2. Begin listening to the music. Focus of the sounds of the beats. These are Binaural Beats, frequencies of sounds intended to stimulate specific neutrons within the brain. 3. Place your pencil on the paper. Begin to draw whichever shapes, lines or textures emerge. 4. Stop the music, step back and admire your artistic creations. |
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Finally, stop the music, step back, and admire your creations.
How might your drawing differ from your usual doodles?
How might your drawing differ from your usual doodles?
Binaural Beats have been studied in how they impact the brain by stimulating specific cognitive areas of the brain. Using a careful blend of gamma, alpha, theta and beta frequencies, the binaural beats allow your brain to release the neurotransmitter dopamine to give the illusion of pleasure (Reedjik, S. 2013). As the frequencies target certain neural pathways within the brain, your creativity and attentiveness can be enhanced. This form of cognitive entrainment is not a one-size-fits-all approach, similarly to what we have seen across other neuroscience studies, and the binaural beats and chosen frequencies will not affect everyone's brain in the same manner, however, the use of musical frequencies can enhance cognition, and has been adopted by many cultures to help focus the mind and feel happy.
Answer in the Padlet below.