What is *Savor* by Thich Nhat Hanh about?

*Savor* merges Buddhist mindfulness practices with nutritional science to address overeating and stress. Co-authored by Zen master Thich Nhat Hanh and Harvard nutritionist Dr. Lilian Cheung, it emphasizes mindful eating, exercise, and emotional awareness to combat obesity and promote holistic health without dieting.

Who should read *Savor*?

This book suits individuals seeking a non-diet approach to health, mindfulness enthusiasts, and those interested in integrating Buddhist principles with modern nutrition. It’s ideal for readers battling stress-related eating or wanting sustainable lifestyle changes.

What are the main concepts in *Savor*?

Key ideas include: - **Mindful eating**: Focusing on sensory experiences and portion control. - **Emotional awareness**: “Cuddling” fear or anxiety instead of suppressing them. - **Plant-based diets**: Prioritizing whole grains and reducing environmental impact. - **Societal roots of obesity**: Addressing systemic causes beyond individual habits.

How does *Savor* combine Buddhism and nutrition?

The book pairs Thich Nhat Hanh’s mindfulness teachings (like breath awareness) with Dr. Cheung’s evidence-based nutrition advice, such as the benefits of whole grains. This fusion aims to create lasting health by addressing mental and physical habits.

What are the 7 mindful eating practices in *Savor*?

1. Honor food by avoiding contentious conversations during meals. 2. Engage all senses while eating. 3. Serve modest portions. 4. Chew thoroughly. 5. Eat slowly. 6. Avoid skipping meals. 7. Choose plant-based options for personal and planetary health.

Does *Savor* include actionable diet tips?

Yes. It advocates for whole grains, plant-based diets, and avoiding processed foods. Practical steps include mindful meal preparation and recognizing hunger cues instead of calorie counting.

What criticisms exist about *Savor*?

Some reviewers note the book lacks depth in transforming emotional relationships with food, calling it more behavioral modification than profound spiritual insight. Critics argue it straddles too broadly between Buddhism, mindfulness, and diet advice.

How does *Savor* compare to other mindfulness diet books?

Unlike fad diet guides, *Savor* avoids weight-loss metrics, focusing instead on mindfulness as a lifelong practice. It’s often compared to Michael Pollan’s work but adds spiritual depth through Buddhist philosophy.

치유하는 먹기 요약

마음챙김 식사, 마음챙김 삶

틱낫한, 릴리언 청

3.6(3998 Reviews)

치유하는 먹기 요약 개요

"Savor"에서 불교의 스승 틱낫한 스님과 하버드 영양학자 릴리언 청 박사는 불교의 지혜와 영양 과학을 결합하여 마음챙김 식사에 대한 혁신적인 접근 방식을 제시합니다. 그들의 '사과 명상'은 평범한 섭취를 깊은 자각으로 변화시키며, 이는 웰니스 전문가들이 일관되게 권장하는 체중 관리를 위한 직관에 반하는 경로를 보여줍니다.

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1장

Mindful Eating: The Path to Freedom from Weight Struggles

When Oprah Winfrey featured "Savor" on her book club in 2010, she called it "revolutionary" - not because it offered another fad diet, but because it addressed the root cause of weight issues: mindlessness. In a world where two-thirds of Americans struggle with weight despite a $59-billion weight-loss industry, this book stands apart by teaching not just what to eat, but how to eat. While most nutrition books focus on calories and portion sizes, Thich Nhat Hanh and Dr. Lilian Cheung offer a radical alternative: developing mindfulness-moment-to-moment awareness-as the key to sustainable weight management. This approach has garnered praise from health professionals and spiritual seekers alike, with celebrities like Emma Watson and Arianna Huffington incorporating its practices into their daily routines. The book's enduring popularity reflects our collective hunger not just for physical nourishment, but for a more conscious relationship with food and our bodies.

2장

The Four Noble Truths of Healthy Weight

The Buddha's Four Noble Truths provide a perfect framework for addressing weight struggles. Just as a doctor diagnoses an illness, identifies its cause, confirms it can be treated, and prescribes a remedy, these ancient teachings apply remarkably well to modern weight challenges. The First Noble Truth acknowledges that being overweight causes suffering. Excess weight burdens every part of our body-our knees ache with arthritis, our hearts labor harder, blood pressure rises, and breathing becomes difficult. Even being merely overweight increases risks of diabetes, cancer, gallstones, and infertility. The suffering extends beyond physical ailments to emotional pain from weight stigma, as those carrying excess weight face prejudice in schools, workplaces, and even doctors' offices. The Second Noble Truth helps us identify the roots of our weight problem. Like the Buddhist concept of Hungry Ghosts-beings with tiny mouths, narrow necks, and distended bellies who can never satisfy their cravings-we often consume mindlessly without finding satisfaction. Our "obesigenic" society bombards us with unhealthy influences that disconnect us from our bodies' true needs. Food courts overwhelm our senses, leading to automatic eating regardless of hunger. The food industry deliberately creates high-salt, high-sugar, high-fat products that trigger dopamine release, making us crave more. Scientific studies confirm how mindless eating leads to overeating. People given large containers of stale popcorn ate 61% more than those with small containers. Our surroundings-from TV ads to fast-food dollar menus to supermarket product placement-create barriers to mindful eating. When we eat on the run or dine out frequently, we disconnect from what our bodies truly need. The Third Noble Truth assures us that reaching a healthy weight is possible. By confronting your weight problem directly rather than avoiding it, you've already begun the journey toward wellness. Remember there was a time before you became overweight-change is possible. Success requires believing in your capacity to transform unhealthy habits. Even amid suffering, you can acknowledge blessings already available to you while recognizing that further well-being is possible through right action. The Fourth Noble Truth offers a concrete path forward through mindfulness. This isn't a temporary diet but a sustainable way of living based on personal, realistic goals that accommodate your life's demands. Take small, achievable steps rather than attempting unrealistic changes that lead to failure cycles. Set realistic goals of losing 1-2 pounds weekly, establishing habits that last rather than pursuing rapid weight loss through fad diets.

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3장

Appreciating the Apple: A Gateway to Mindful Eating

Let's experience mindfulness directly. Take an apple, wash it, and pause before biting. Ask yourself: Am I truly enjoying this apple, or am I too preoccupied with other thoughts to experience its delights? Most of us mindlessly consume apples without appreciation, denying ourselves the simple pleasure they offer. To truly savor an apple, give it your complete attention. Don't eat while driving, walking, or reading-be still. Focus and slow down to appreciate its sweetness, aroma, freshness, juiciness, and crispness. Examine the apple-its variety, color, texture, and smell. Smile at it, take a slow bite, and chew deliberately, twenty to thirty times per bite. Be conscious of your breathing while savoring the apple's nourishment. In these moments of full engagement, you become truly alive in the present. In our high-tech world, mindless eating has become the norm. We're constantly responding to external demands with less time for self-reflection. Even apples are now marketed as "snackable" pre-sliced portions, promoting mindless consumption. Beyond pleasure, mindful apple-eating benefits health-the fiber and antioxidants prevent heart disease and aid digestion, while the skin provides vitamin C and disease-fighting phytochemicals. Looking deeper, the apple represents the cosmos-connecting us to farmers, blossoms, earth, sunshine, clouds, and rain. It's an ambassador of the universe nourishing both body and spirit. This awareness fosters gratitude for food and connection to nature, making life more vibrant through mindfulness.

4장

The Four Nutriments: You Are More Than What You Eat

When we look deeply at something, we discover the nutrients that have brought it into being and continue to sustain it. To attain well-being, we must care for both body and mind through mindfulness, addressing not just what we eat but the underlying issues causing weight gain in the first place. Beyond the conventional scientific view of nutrients (proteins, fats, carbohydrates), Buddhist teaching identifies four types of nutriments that sustain our existence. The first is edible food and drink-what we physically consume. What we eat and drink profoundly affects our physical and mental well-being. In our complex modern food system, supermarkets offer tens of thousands of choices, many highly processed with sugar, salt, and refined carbohydrates. Mindfulness helps us see beyond deceptive packaging and nutritional claims to make truly healthy choices. The second nutriment is sense impressions-what we see, hear, taste, smell, touch, and think. Our daily sensory intake-from music that lifts our spirits to advertisements that trigger cravings-directly influences our behavior. Mass media particularly feeds our senses with images that water unwholesome seeds of craving and anxiety. Mindfulness serves as a shield against these harmful impressions, helping us filter what we consume through our senses so we're less likely to eat from negative emotions. The third nutriment is volition-our deepest desire that drives our daily actions and determines our personal aspirations. We must look deeply at what motivates us: Is it money, fame, power, or inner peace and living fully in the present moment? Our desires can lead toward happiness or suffering. Desire often underlies weight problems-whether it's craving tasty food, using eating to avoid difficult emotions, or prioritizing career advancement over physical activity. The fourth nutriment is consciousness-which stores all our experiences as seeds. We can nourish positive seeds in others through kindness and understanding, while avoiding watering seeds of hatred and anger. Transformation happens by looking deeply into our suffering to discover its causes and the nutriments that feed it. This relates directly to weight struggles-we must find the source of our desire to overeat, whether it's sadness or fear. By mindfully consuming all four nutriments, we can achieve peace, happiness, and healthier weight. The mind and body aren't separate entities; we need a holistic approach addressing all aspects simultaneously. Previous weight loss efforts may have failed due to lacking this comprehensive perspective.

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5장

The Four Foundations of Mindfulness: Tools for Transformation

The Buddha taught four foundations of mindfulness to help beings overcome suffering: body, feelings, mental formations, and objects of mind. Each area focuses on different objects of observation, yet all are interconnected. Central to each practice is understanding we aren't separate from the object of our mindfulness-as we observe bodily sensations or emotions, we simultaneously feel them. Mindfulness of the body involves becoming fully aware of our physical being. Through this practice, we restore the unity of body and mind that's often disrupted in weight issues-when people eat without hunger or beyond fullness due to cravings or emotional needs. When body and mind become one, calming the body naturally calms the mind. We can practice conscious breathing anywhere-while waiting, walking, sitting, or during daily activities. Through mindful observation, we can connect with each part of our body from head to toe, appreciating organs like our liver, heart, and lungs that work tirelessly for us. Many have negative feelings about their bodies due to weight, but mindful observation helps us recognize and thank our body for its faithful service. Mindfulness of feelings teaches us to cultivate awareness not just of what's wrong but also what's right in our lives. Taking time to appreciate life's simple miracles-the blue sky, solid earth, singing birds, loved ones-nourishes our happiness. The Buddha taught that consciously bringing up positive feelings gives us strength to embrace painful ones. Rather than burying unpleasant feelings, we should breathe consciously and observe them: "Breathing in, I know this unpleasant feeling has arisen. Breathing out, I know this feeling is present." This mindful observation prevents us from being swept away by our feelings. Instead of reaching for ice cream when anxious, we can pause, breathe, and embrace the anxiety with compassion. Mindfulness of the mind helps us recognize and name our mental formations accurately. When anger arises, we must approach it not as an enemy to be suppressed but as a part of ourselves needing care. By mindfully observing our anger through conscious breathing, we create awareness that stands alongside the emotion rather than being consumed by it. This mindful observation acts like a gentle lamp illuminating our anger without judgment-like an older sister comforting her younger sibling. Mindfulness of objects of mind helps us recognize that no phenomenon exists independently but arises from numerous interconnected conditions. The Buddha emphasized awareness of our internal formations-mental knots or fetters born from habit energies and misperceptions. These knots form from repeated behaviors, societal influences, and how we've learned to respond to sensory perceptions. The way to transform these afflictions is through mindful observation, bringing them into awareness through conscious breathing so we can recognize and understand their origins.

6장

The Science and Practice of Mindful Eating

Mindful eating means being fully aware of each bite or sip, transforming a simple meal into a spiritual experience. It helps us appreciate the sensory delight of eating while becoming more conscious of what we consume. When we chew with complete focus, we connect to the earth, the farmer, and everyone who brought the food to our table. Food provides macronutrients (carbohydrates, proteins, and fats) that fuel our activities and serve unique bodily functions. Despite conflicting diet book claims, the type of carbohydrates, proteins and fats we choose matters more than their proportions in our diet. The healthiest carbohydrates come from whole grains, legumes, vegetables and whole fruits, while the least healthy come from refined grains, sugary foods and potatoes. Whole grains deserve special attention-studies show people who eat 2-3 daily servings have 20-30% lower risk of heart disease and diabetes. Their benefits likely come from their special combination of nutrients including fiber, folate, vitamin E, magnesium and selenium-demonstrating how the whole truly exceeds the sum of its parts. For proteins, plant sources like beans, nuts, seeds and whole grains offer fiber, vitamins, minerals and healthy fats while being environmentally friendly. Among animal proteins, fish contains healthful fats while chicken is relatively low in harmful fats. Red meat and full-fat dairy contain heart-harmful fats and may increase cancer risk while damaging the environment. Research comparing different diet approaches-low-fat, lower-carbohydrate, or Mediterranean-style-shows people can lose weight with any strategy that reduces calorie intake. The key is finding a sustainable eating plan with foods you enjoy and securing social support for behavioral changes. A mindful diet should prioritize plant-based eating, which has been practiced in Asian cultures for thousands of years. Research shows diets rich in vegetables, fruits, whole grains, and healthy fats lower risk of heart disease and diabetes. Vegetarians and vegans typically weigh less and have lower blood pressure, cholesterol, and heart disease risk. The seven practices of mindful eating begin with honoring food through the Five Contemplations and engaging all six senses during meals. The third practice involves serving modest portions, using plates no larger than nine inches to avoid overeating and reduce waste. Fourth is savoring small bites and chewing thoroughly-twenty to forty times until food is liquefied-which improves digestion and taste appreciation. The fifth practice encourages eating slowly to recognize satisfaction before overeating, stopping at 80 percent full rather than completely full. The sixth practice advises against skipping meals, as hunger can lead to poor food choices. Finally, the seventh practice recommends a plant-based diet for both personal health and environmental benefits.

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치유하는 먹기 요약의 각 단어가 오디오에 맞춰 실시간으로 강조되어 편하게 따라 읽을 수 있습니다.

7장

Mindful Moving: Uniting Body and Mind Through Activity

Being active is one of life's miracles that connects us with our physical selves and our senses. Physical activity grounds us in the moment, becoming an anchor of mindfulness while offering a path toward weight loss. Despite knowing its benefits, many struggle to get enough exercise-over half of American adults don't meet minimum activity requirements. Our bodies naturally yearn for movement, but modern sedentary lifestyles have suppressed this natural state. Exercise is nearly a magic potion for health and well-being. The 2008 Physical Activity Guidelines for Americans lists numerous benefits: lower risk of chronic conditions like diabetes, heart disease, high blood pressure, and certain cancers; improved mood and stress management; prevention of weight gain; and extended lifespan. Exercise also profoundly impacts brain function, even when begun later in life. Research shows that brisk walking for three hours weekly can halt the shrinkage of brain areas related to memory and cognition. For weight loss, aim for at least five hours of moderate physical activity weekly, building up gradually from an initial 2.5 hours. The most effective approach combines increased activity with calorie reduction, creating a 500-1000 calorie daily deficit (roughly 1-2 pounds weekly weight loss). This might mean walking three miles (burning 300 calories) and cutting 200 calories from your diet. Maintaining weight loss requires continued physical activity-200-300 minutes weekly according to official guidelines. The National Weight Control Registry found successful weight-maintainers averaged 60-75 minutes of moderate activity or 35-40 minutes of vigorous activity daily. Television has become our constant companion, with Americans averaging nearly five hours daily viewing. This sedentary behavior directly correlates with obesity rates-studies show men watching 3+ hours and women watching 4+ hours daily were twice as likely to be obese as those watching under an hour. Even physically active people can't escape television's obesity risk. Adults and children should limit viewing to under two hours daily-the closer to zero, the better. Walking meditation is a powerful mindfulness practice that generates peace and freedom. The practice involves taking two or three steps for each breath while reciting specific phrases: "I have arrived; I am home," "In the here; In the now," "I am solid; I am free," and "In the ultimate; I dwell." By focusing attention on the contact between feet and ground, practitioners return to the present moment-the only place where true life exists. Mindful moving extends beyond walking to any physical activity you enjoy. Whether cycling, dancing, running, gardening, or practicing yoga, you can apply the same meditative principles. Though it may feel awkward initially, this approach will transform exercise into a meaningful experience that grounds you in the present moment, helping you connect with yourself and achieve your health goals.

8장

The Mindful Living Plan: Integrating Awareness Into Daily Life

Now that we've explored how food and physical activity fit into mindfulness practice and our journey toward healthy weight, it's time to take a broader view of incorporating mindfulness into our lives. Mindfulness practice touches the stillness within, calming us so we can reconnect with our true self that's been camouflaged by our numbed, autopilot way of life. When free from automatic responses, we see things clearly moment by moment without judgment, becoming more attuned to our feelings, actions, and thoughts. The Mindful Living Plan integrates three pillars-inEating, inMoving, and inBreathing-into daily life. In mindful, nutritious eating, you focus not only on what you eat but how you eat. With practice, you'll become more attuned to hunger and fullness cues, eating when hungry and stopping when full. You'll make nutritious, wise food choices good for both you and the planet. Though we may no longer work in fields like our ancestors, we have many opportunities to move our bodies daily. Physical activity is one of the best means of practicing mindfulness because it connects body, mind, and the present moment. Find a route or hallway to walk mindfully every day-at home, work, in a park, or around town. Put full attention on your feet contacting the ground, walking for the sake of walking without a destination or to-do list. InBreathing involves every aspect of our lives. To instill more mindfulness into daily actions and sustain it as a way of life, try "breathing meditations in action" for various tasks and routines. Engaged mindfulness practice should be continuous throughout the day, keeping us fresh, peaceful, and protected from habit energy. Transform cooking from a chore into a sacred time for relaxation and nourishment. In our fast-food culture, many have abandoned home cooking. Yet the process of selecting ingredients, preparing food, and enjoying your creation offers profound satisfaction. Before beginning meal preparation, breathe mindfully to connect with the joy of cooking and express gratitude for the wonderful foods available for your meal. Maintaining commitment requires recognizing your inherent resilience and resourcefulness. Your journey to healthier weight is lifelong, not temporary. When discouragement arises, use mindful breathing to return to present reality and embrace doubts with compassion. Remember you have the capacity to overcome obstacles, possibly with support from family, friends, coworkers, and healthcare providers. Research shows that monitoring weight helps with both weight loss and maintenance. Recording eating and physical activity is strongly associated with weight control. Journaling helps you look deeply at your readiness and progress. Find your ideal time-morning for clarity or evening for reflection-to focus on your body, mind, and feelings. Research shows social support significantly impacts weight loss success-often more than specific diet composition. Studies reveal that weight loss increases when spouses participate in programs together, and that obesity appears to spread through social networks, with friends potentially influencing weight more than spouses. The Buddhist concept of sangha-a spiritual community of like-minded practitioners-emphasizes collective energy that sustains individual practice when willpower weakens.

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9장

Creating a Mindful World: From Personal to Collective Transformation

Our well-being and the world's well-being are mutually dependent. By practicing mindfulness and transforming unhealthy habits, our influence extends beyond our own bodies. When we adopt more plant-based diets and exercise regularly, we not only improve our health but also indirectly help hungry children in underdeveloped countries and reduce global warming. Through mindful living, we create transformation at both individual and collective levels, improving our health and that of future generations. The concepts of "self" and "other" are merely conventional notions that often mislead us. In ordinary perception, we see things as independent, but looking deeply reveals interdependence. Like a table that depends on non-table elements-wood, earth, water, fire, air, space, and time-everything exists through interbeing. One thing depends on all other things, and what makes the all possible is the one. One is all, and all is one. True transformation begins within ourselves. To effectively change the world, we must first become solid and peaceful through our own mindful practice. Compassion is a boundless energy that moves us to act, but it must be paired with understanding. Even small mindful acts-like stepping aside to avoid crushing an ant-cultivate compassion. As individuals practicing mindfulness, we contribute to a shift in collective consciousness. Our interconnectedness manifests in countless ways-from global financial crises to pandemics that quickly cross borders. The principle "One contains all. All contains one" becomes evident when we mindfully observe anything in our lives. Even simple conveniences like public transportation exist only through countless others' efforts. Though many live with a scarcity mindset, focusing on accumulating wealth and security, this prevents us from seeing the wonders already surrounding us. Our ability to eat healthfully and stay physically active depends on support from multiple levels-from close relationships to broader environments. The Healthy Eating and Active Living Web illustrates how social environments, physical surroundings, and societal forces all influence our daily habits. Without safe neighborhoods with sidewalks and parks, physical activity becomes challenging. Similarly, living in "food deserts" without supermarkets limits access to fresh, nutritious foods. Though the challenges to healthy living seem overwhelming-with 1.6 billion overweight people worldwide, more than double the undernourished population-each of us can become an agent of change. Grassroots efforts by individuals have repeatedly transformed society. After losing her thirteen-year-old daughter to a drunk driver in 1980, Candace Lightner channeled her grief into founding Mothers Against Drunk Driving (MADD). What began as a small California organization grew into an international movement with over 400 chapters worldwide, ultimately changing alcohol policies across all fifty states. Living in a healthy, supportive environment is crucial for maintaining healthy weight. Begin creating change in your immediate surroundings-your home, workplace, and local community. Understand the external forces that have hindered your health goals rather than blaming yourself for past failures. As Thich Nhat Hanh advises, "Take one thing, and do it very deeply and carefully, and you will be doing everything at the same time." Life is impermanent, giving us the choice between mindful living that brings peace and joy or unmindful existence leading to anxiety and suffering. The Buddha encouraged regular reflection on the Five Remembrances: we will grow old, experience ill-health, die, be separated from loved ones, and our actions are our only true belongings. Savor your remaining time-each moment, breath, meal, relationship, and opportunity to maintain your wellbeing and that of our world. Integrate mindfulness into your daily life until it becomes habitual. This mindful existence is your true belonging and the essence of a meaningful, fulfilling life.

★★★★★

치유하는 먹기 요약 완독을 축하합니다

“23일째 매일 사용하고 있어요. 이제 제 일상의 한 부분이 되었습니다.”

jayallen

치유하는 먹기 요약의 핵심 주제

mindful eating
sustainable weight management
buddhist nutrition
conscious consumption
emotional overeating

치유하는 먹기 요약의 명문장

Being overweight causes suffering.
Change is possible.
Mindless eating has become the norm.
You are more than what you eat.
Desire often underlies weight problems.

치유하는 먹기 요약의 등장인물

Thich Nhat HanhZen master and co-author of the book
Lilian CheungHarvard nutritionist and co-author of the book

저자 소개

틱낫한(Thich Nhat Hanh, 1926–2022)은 저명한 선승이자 평화 운동가이며, 베스트셀러인 *『음식 명상(Savor: Mindful Eating, Mindful Life)』*의 저자입니다. 그는 마음챙김과 자비로운 삶에 대한 가르침으로 수백만 명에게 영감을 준 세계적인 영적 지도자였습니다.

이 건강 가이드는 하버드 대학교의 영양학자이자 공중보건 전문가인 릴리언 청(Lilian Cheung) 박사와 공동 집필되었으며, 불교의 마음챙김 수행과 증거 기반의 영양 과학을 결합하여 총체적인 건강 문제를 다룹니다. 플럼 빌리지 수도원의 설립자이자 『마음챙김의 기적』, *『화해』*와 같은 고전의 저자인 틱낫한은 수십 년간의 명상 전문 지식을 이 책에 녹여냈으며, 하버드 T.H. 찬 공중보건 대학원에서 진행된 청 박사의 연구는 이 책의 식이 과학적 토대를 마련했습니다.

두 사람의 협력은 정서적 웰빙과 신체적 건강 사이의 가교 역할을 하며, 의식적인 알아차림을 통해 식습관을 변화시킬 수 있는 도구들을 제공합니다. 40개 이상의 언어로 번역된 틱낫한의 저서들은 전 세계적으로 수백만 부가 판매되었으며, 그를 현대 마음챙김 문학의 초석으로 자리매김하게 했습니다. *『음식 명상』*은 영적 수행을 일상생활에 통합하려는 그의 평생의 헌신과, 지속 가능한 건강을 위한 청 박사의 실행 가능한 전략이 결합된 결과물입니다.

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학습 계획

Nutrition

This comprehensive guide bridges the gap between scientific theory and practical application, making it essential for anyone looking to master their health. It is ideal for fitness enthusiasts, health-conscious individuals, or professionals seeking a holistic understanding of food psychology and performance.

6 h 4 m•5 섹션

학습 계획

Master Heart Sutra

This learning plan provides a comprehensive bridge between ancient spiritual wisdom and modern psychological understanding. It is ideal for practitioners seeking to deepen their meditation practice and anyone looking to integrate the profound concept of emptiness into a compassionate, daily life.

5 h 4 m•4 섹션

학습 계획

The Art of Living Well

In an era of constant distraction, this plan provides a foundational toolkit for mental clarity and ethical decision-making. It is ideal for individuals seeking to bridge ancient wisdom with modern challenges to build a more resilient and meaningful life.

2 h•4 섹션

학습 계획

Ancient Wisdom for Modern Living

In an era of constant distraction and uncertainty, these foundational philosophical principles offer a roadmap for mental clarity and emotional stability. This plan is ideal for anyone seeking to replace reactive habits with intentional living and ancient resilience strategies.

1 h 30 m•3 섹션

학습 계획

The Stoic and Buddhist Path to Peace

In an increasingly volatile world, combining the wisdom of the West and East offers a comprehensive toolkit for mental stability. This plan is ideal for individuals seeking to build emotional resilience and find a balance between personal tranquility and social engagement.

3 h•4 섹션

학습 계획

The Science of Sustainable Vitality

This learning plan is essential for individuals looking to move beyond quick fixes and build a foundation of lifelong health. It is perfectly suited for busy professionals or anyone struggling with physical stiffness who wants to align their metabolic health with science-backed behavioral habits.

1 h 30 m•3 섹션

컬럼비아 대학교 동문들이 제작 | 샌프란시스코에서 개발

BeFreed는 호기심 넘치는 글로벌 커뮤니티를 하나로 연결합니다

4.7

평균 평점

앱 평가 7.84천 개 이상

BeFreed 커뮤니티

정말이지 아직 앱을 다 써 보지도 않았는데, 며칠 써 본 것만으로도 깊은 인상을 받았어요… BeFreed는 제가 써 본 어떤 학습 앱과도 차원이 달라요. 몰입감이 엄청나고 집중력도 실제로 좋아져서, 스마트폰을 하염없이 스크롤하는 분들께 딱이에요!

@ladyInfinity

정확히 23일 전에 BeFreed를 구입했는데, 그날부터 하루도 빠짐없이 쓰고 있어요. 제 일상 업무 흐름과 학습 습관에 완전히 자리 잡았어요.

@jayallen

솔직히 이 앱은 제 기대를 전부 뛰어넘었어요. 어떤 주제든 오디오로 만들어 달라고 할 수 있고, 결과물이 놀라워요. 제 전문 분야는 심리치료 쪽이고 여러 학문이 얽혀 있는데도 답변이 아주 정확해요.

@Raguipa

제일 고마운 건 스크롤하는 시간이 확 줄었다는 거예요. 검색하는 시간은 줄고 흡수하는 시간은 늘었어요. 오디오북 전권, 팟캐스트, 학습 플랜의 조합이 정말 훌륭해요.

@colonyofcreatorsNGO

저는 24년째 PhotoReading 속진 학습 강사로 일하고 있어요… 책과 독서, 배움이 제 전문인데, BeFreed는 정보를 소화하기 쉽게 전달하는 혁신적인 방식을 정말 잘 구현했어요.

@BeFreed user

단순한 책 요약 앱이 아니에요. '재미' 스타일을 써 봤는데, 전통적인 방식보다 훨씬 나은 요약이고 아이디어를 이해하기도 쉬워요. 이것만으로도 값어치를 해요.

@austinakon

이 앱이 정말 좋아요. 며칠 써 봤는데 듣는 걸 멈출 수가 없어요. 시작하기에 이보다 좋을 수 없어요.

@jcrules328

정말 마음에 들어요. 한 달 정도 써 봤는데 숨은 보석을 찾은 기분이에요. BeFreed로 제가 원하는 주제를 직접 만들 수 있어서 좋고, 목소리도 훌륭한 데다 내레이션 선택지가 무궁무진해요.

@DanielCZ

정말이지 아직 앱을 다 써 보지도 않았는데, 며칠 써 본 것만으로도 깊은 인상을 받았어요… BeFreed는 제가 써 본 어떤 학습 앱과도 차원이 달라요. 몰입감이 엄청나고 집중력도 실제로 좋아져서, 스마트폰을 하염없이 스크롤하는 분들께 딱이에요!

@ladyInfinity

정확히 23일 전에 BeFreed를 구입했는데, 그날부터 하루도 빠짐없이 쓰고 있어요. 제 일상 업무 흐름과 학습 습관에 완전히 자리 잡았어요.

@jayallen

솔직히 이 앱은 제 기대를 전부 뛰어넘었어요. 어떤 주제든 오디오로 만들어 달라고 할 수 있고, 결과물이 놀라워요. 제 전문 분야는 심리치료 쪽이고 여러 학문이 얽혀 있는데도 답변이 아주 정확해요.

@Raguipa

제일 고마운 건 스크롤하는 시간이 확 줄었다는 거예요. 검색하는 시간은 줄고 흡수하는 시간은 늘었어요. 오디오북 전권, 팟캐스트, 학습 플랜의 조합이 정말 훌륭해요.

@colonyofcreatorsNGO

저는 24년째 PhotoReading 속진 학습 강사로 일하고 있어요… 책과 독서, 배움이 제 전문인데, BeFreed는 정보를 소화하기 쉽게 전달하는 혁신적인 방식을 정말 잘 구현했어요.

@BeFreed user

단순한 책 요약 앱이 아니에요. '재미' 스타일을 써 봤는데, 전통적인 방식보다 훨씬 나은 요약이고 아이디어를 이해하기도 쉬워요. 이것만으로도 값어치를 해요.

@austinakon

이 앱이 정말 좋아요. 며칠 써 봤는데 듣는 걸 멈출 수가 없어요. 시작하기에 이보다 좋을 수 없어요.

@jcrules328

정말 마음에 들어요. 한 달 정도 써 봤는데 숨은 보석을 찾은 기분이에요. BeFreed로 제가 원하는 주제를 직접 만들 수 있어서 좋고, 목소리도 훌륭한 데다 내레이션 선택지가 무궁무진해요.

@DanielCZ

유용한 정보와 아이디어를 8~15분짜리 팟캐스트 스타일 오디오로 압축해서 들을 수 있다는 게 정말 좋아요. 원래 팟캐스트는 군더더기가 많아서 안 좋아했는데, 여기는 그걸 싹 걷어냈어요.

@BeFreed user

박사 과정을 마무리하는 중이라 낯선 자료를 많이 읽어야 해요… BeFreed에서는 프롬프트만 입력하면 앱이 자료를 찾아서 오디오 팟캐스트로 만들어 줘요. BeFreed의 과정이 NotebookLM보다 더 매끄럽게 느껴져요.

@Brad

아침을 준비하거나 산책하거나 출퇴근할 때 들을 것을 YouTube에서 자주 찾곤 했는데, BeFreed는 광고도 군더더기도 없이 훨씬 더 딱 맞는 걸 들려줘요!

@BeFreed user

이 플랫폼의 가장 큰 장점은 활용도예요. 다루지 못하는 주제가 말 그대로 하나도 없어요. 무엇을 던져도 다 소화해요… 제한이 전혀 없으면서 약속을 실제로 지키는 학습 도구는 정말 드물어요.

@jayallen

BeFreed는 환상적이에요. 디자인이 편해서 헤매는 시간은 줄고 배우는 시간은 늘었어요. 오디오북, 팟캐스트, 학습 플랜의 조합은 천재적이에요. 제 하루가 완전히 달라졌어요.

@BeFreed user

처음엔 이탈리아어로 팟캐스트를 만드는 방법을 이해하는 데 시간이 좀 걸렸는데, 알고 나니까 — 와! 정말 대단해요! 어떤 주제든 설명해 달라고 하면 정말 똑똑하게 잘 설명해 줘요!

@matteo77

BeFreed는 제가 매일 쓰는 오디오북 앱이 됐어요… 제일 마음에 드는 건 텍스트를 넣으면 이동 중에도 들을 수 있는 오디오로 만들어 준다는 점이에요.

@kotanzu1

유용한 정보와 아이디어를 8~15분짜리 팟캐스트 스타일 오디오로 압축해서 들을 수 있다는 게 정말 좋아요. 원래 팟캐스트는 군더더기가 많아서 안 좋아했는데, 여기는 그걸 싹 걷어냈어요.

@BeFreed user

박사 과정을 마무리하는 중이라 낯선 자료를 많이 읽어야 해요… BeFreed에서는 프롬프트만 입력하면 앱이 자료를 찾아서 오디오 팟캐스트로 만들어 줘요. BeFreed의 과정이 NotebookLM보다 더 매끄럽게 느껴져요.

@Brad

아침을 준비하거나 산책하거나 출퇴근할 때 들을 것을 YouTube에서 자주 찾곤 했는데, BeFreed는 광고도 군더더기도 없이 훨씬 더 딱 맞는 걸 들려줘요!

@BeFreed user

이 플랫폼의 가장 큰 장점은 활용도예요. 다루지 못하는 주제가 말 그대로 하나도 없어요. 무엇을 던져도 다 소화해요… 제한이 전혀 없으면서 약속을 실제로 지키는 학습 도구는 정말 드물어요.

@jayallen

BeFreed는 환상적이에요. 디자인이 편해서 헤매는 시간은 줄고 배우는 시간은 늘었어요. 오디오북, 팟캐스트, 학습 플랜의 조합은 천재적이에요. 제 하루가 완전히 달라졌어요.

@BeFreed user

처음엔 이탈리아어로 팟캐스트를 만드는 방법을 이해하는 데 시간이 좀 걸렸는데, 알고 나니까 — 와! 정말 대단해요! 어떤 주제든 설명해 달라고 하면 정말 똑똑하게 잘 설명해 줘요!

@matteo77

BeFreed는 제가 매일 쓰는 오디오북 앱이 됐어요… 제일 마음에 드는 건 텍스트를 넣으면 이동 중에도 들을 수 있는 오디오로 만들어 준다는 점이에요.

@kotanzu1

웹에서 BeFreed가 어떻게 논의되고 있는지 더 보기

지금 바로 학습 여정을 시작하세요

9장

치유하는 먹기 요약

치유하는 먹기 요약 개요

다양한 학습 방식으로 치유하는 먹기 요약 살펴보기

Mindful Eating: The Path to Freedom from Weight Struggles

The Four Noble Truths of Healthy Weight

들리는 모든 단어를 눈으로 확인하세요

Appreciating the Apple: A Gateway to Mindful Eating

The Four Nutriments: You Are More Than What You Eat

치유하는 먹기 요약에서 더 많은 것을 얻으세요

The Four Foundations of Mindfulness: Tools for Transformation

The Science and Practice of Mindful Eating

들리는 모든 단어를 눈으로 확인하세요

Mindful Moving: Uniting Body and Mind Through Activity

The Mindful Living Plan: Integrating Awareness Into Daily Life

치유하는 먹기 요약에서 더 많은 것을 얻으세요

Creating a Mindful World: From Personal to Collective Transformation

치유하는 먹기 요약 완독을 축하합니다

치유하는 먹기 요약의 핵심 주제

치유하는 먹기 요약의 명문장

치유하는 먹기 요약의 등장인물

저자 소개

치유하는 먹기 요약 다운로드

다른 사용자들도 좋아한 책

치유하는 먹기 요약에 관한 자주 묻는 질문

What is Savor by Thich Nhat Hanh about?

Who should read Savor?

What are the main concepts in Savor?

How does Savor combine Buddhism and nutrition?

더 알아보기

BeFreed는 호기심 넘치는 글로벌 커뮤니티를 하나로 연결합니다

다양한 학습 방식으로 치유하는 먹기 요약 살펴보기

Mindful Eating: The Path to Freedom from Weight Struggles

The Four Noble Truths of Healthy Weight

들리는 모든 단어를 눈으로 확인하세요

Appreciating the Apple: A Gateway to Mindful Eating

The Four Nutriments: You Are More Than What You Eat

치유하는 먹기 요약에서 더 많은 것을 얻으세요

The Four Foundations of Mindfulness: Tools for Transformation

The Science and Practice of Mindful Eating

들리는 모든 단어를 눈으로 확인하세요

Mindful Moving: Uniting Body and Mind Through Activity

The Mindful Living Plan: Integrating Awareness Into Daily Life

치유하는 먹기 요약에서 더 많은 것을 얻으세요

Creating a Mindful World: From Personal to Collective Transformation

치유하는 먹기 요약 완독을 축하합니다

다른 사용자들도 좋아한 책

더 알아보기