Bad Eating Habits Side Effects


Mindfulness is the practice of paying attention with openness, acceptance, and nonjudgment.

Take a moment to consider what your life would be like if you could really do that: pay attention to every experience with openness, acceptance, and nonjudgment. This includes your own emotions, other people’s faults or transgressions, everything. Practicing mindfulness is an ancient, well-known key to spiritual growth and freedom from suffering. Mindfulness is the path of bringing forth your soul self.

Many who read our original 8 Keys secrets admitted to us that the mindfulness practices were the hardest ones for them to do in the entire secrets. We know. This was true for us as well. However, we cannot say enough about how important and effective these practices are.

They will help you move beyond your relentless, chattering ego mind and closer to your essence or soul self. We strongly encourage you to try out some of the assignments in this worksecrets, or in some other way find a mindfulness practice that makes sense to you.

Research shows that mindfulness practices can actually change your brain in ways that help you develop skills, tune into your inner world, and regulate your emotions so that you can respond rather than react to situations and avoid getting overwhelmed, going into panic mode, or automatic pilot.

It is useful to look at the various aspects of mindfulness to enhance your understanding of what mindfulness practices have to offer. Researchers have broken down mindfulness into five dimensions. Going over these dimensions will help you understand the many areas in which practicing mindfulness can help you.


Look at the various dimensions of mindfulness and the examples from clients stating their needfor improvement in that particular dimension. Next, in the spaces provided, come up with a statement that reflects some aspect of mindfulness you need to work on.

Observing, noticing, attending to sensations, perceptions, thoughts, feelings (ability to be/stay present, witnessing your thoughts, feeling your feelings)

Concerns or statements that indicate help is needed in this dimension:

I do not really know what I’m feeling most of the time.  I get lost in my thoughts and my feelings. 

Drescribing/labeling with words (interoceptive awareness, ability to identify and describe what you feel)

Concerns or statements that indicate help is needed in this dimension:

I do not know if I’m feeling hungry or angry. 

I can’t find the words to describe my feelings. 

Nonreactivity to inner experience (emotional regulation, ability to tolerate your emotions, and respond rather than react)

Concerns or statements that indicate help is needed in this dimension:

In times of difficulty I want to get rid of the feelings and I go to the food. 

My emotions are overwhelming and I shut down, restricting food helps me do that. 

Acting with awareness (non-automatic pilot/concentration/nondistraction)

Concerns or statements that indicate help is needed in this dimension:

My eating disorder behaviors are habitual and occur without much awareness  I was just on auto pilot. I do not even remember doing that. 

Nonjudging of experience (acceptance of situation, self, and others, acceptance vs. resistance, elimination of negative self-talk)

Concerns or statements that indicate help is needed in this dimension:

I am a glutton and I hate myself for eating all of that. 

I can’t be happy until I lose weight. 

You might have found that you could use help in all the dimensions of mindfulness, or you might have narrowed it down to one or two categories. Either way, there are a variety of mindfulness practices that can help you.

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Bad Eating Habits Side Effects

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