Mindful In May | Day 24 - Mind Life Project

DAY 24: AN INTERVIEW WITH
Zoltan Saryanai

the brain-gut connection: latest research on the microbiome

LISTEN TO INTERVIEW AUDIO ONLY BELOW

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Mountain Meditation

by Timothea Goddard

*click play to listen to the meditation

Video Objectives About Zoltan Saryanai

Video Objectives

In this video you’ll learn:

What is the gut microbiome?
What is the relationship between stress and our microbiome?
How does the gut microbiome effect our mood?
How can we measure chronic stress?
What is the role of microbiome gene testing - is it helpful?

About Zoltan Saryanai

Prof Zoltán Sarnyai is a medically-trained PhD neuroscientist with an active research program in the neurobiological mechanisms of stress and psychiatric disorders, including drug addiction, schizophrenia and depression. Zoltán's particular focus is on determining how environment shapes the brain through hormones, immune and metabolic factors during the course of the development of brain disorders. Zoltán also has a strong interest in the emerging field of nutritional psychiatry and has a number of research projects on dietary factors and mental health.

ABOUT TIMOTHEA

Timothea Goddard is recognised as a pioneer in bringing MBSR to Australia over the past 15 years being the first in Australia to complete the training and be accredited as an MBSR teacher through the Centre for Mindfulness, UMass Medical Center, USA; she maintains strong professional links with the international community. Timothea has worked in private practice for 30 years as a psychotherapist, educator and workplace trainer, having trained in humanistic, psychodynamic and body-based psychotherapy as well as comprehensive training in MiCBT, and basic training in ACT, Breathworks, .B, and Mindful Schools.

Mindful Eating

In today's interview you heard about the importance of the microbiome and how what we eat directly impacts upon it's function.

Many of us tend to eat in a rush, or while focused on other things – often we don’t even taste our food, and so we end up eating more than we need. Because of this, mindful eating has recently become a popular weight loss practice: rather than the severe restraints of traditional dieting, mindful eating makes you more aware of what you are putting in your mouth and when you feel full.

This exercise will not only continue to build neural pathways that support focused attention and presence, but it will also make eating more enjoyable. As someone with a sweet tooth, I’ve found it helps me savour sweets more slowly and leaves me feeling more satisfied with one piece of chocolate, rather than eating an entire block!

You can do this with any piece of food, but try it with a piece of chocolate, preferably dark chocolate, as it’s healthier than milk chocolate and has more depth of flavour (some people prefer to use a sultana).

Put the piece of chocolate in your palm and imagine you have never eaten this food before.
Move through each of your senses, tuning in completely to all the information you can take in through each sense.

Sight: notice all the colours, shapes, shadows and light.Touch: holding the chocolate in your hand, notice its weight, firmness, edges, dryness or moisture.

Taste: place the chocolate in your mouth and don’t chew. Instead, move it around your mouth and sense the flavour. Start eating the chocolate very slowly while staying completely attentive to your sense of taste. Notice where you sense the flavours – is it at the back of the tongue or the front? Notice what side of your mouth you habitually chew on.
As you move through the practice, notice any thoughts that arise, and when you notice you’ve been caught in thinking, just let go of the thoughts and come back to whatever sense you are exploring.

Share what you notice when practising mindful eating in the Facebook group or on Instagram.