10 simple tips for Mindful Eating
Mindful eating is a technique that helps you to shift your eating habits. It has been shown to promote weight loss, reduce binge eating, and help you feel better. Mindful eating is based on mindfulness, a Buddhist concept.
Mindfulness practices can support overall well-being and enhance your quality of life. You can enjoy incorporating these practices into some of your daily meals, and become aware of how you feel, how you digest, when you DO practice mindfulness with a meal.
Practicing mindful eating involves bringing your full attention to the present moment while eating, without judgment. The skills developed through mindful eating, such as presence, awareness, and self-compassion, can extend beyond mealtimes and into other areas of your life.
Here’s a step-by-step guide to help you incorporate mindful eating into your routine:
- **Set the Stage**: Find a quiet and comfortable space to enjoy your meal without distractions. Turn off electronic devices, TV, or other sources of distraction. For some, having meals with others is joyful, for others it can be a source of stress. Surround yourself with joy. You can also listen to an audio book, or read. Even doing a crossword or other type puzzle that’s NOT electronic can be fun! Or simply enjoy nature that’s around you.
- **Pause and Breathe**: Before you begin eating, take a moment to pause and center yourself. Close your eyes if it helps, and take a few deep breaths to ground yourself in the present moment.
- **Engage Your Senses**: Notice the appearance, colors, and textures of your food. Take in the aroma and appreciate the smells wafting from your plate. Engaging your senses fully can heighten your awareness and enhance the eating experience.
- **Express Gratitude**: Take a moment to express gratitude for the food in front of you. Consider the effort that went into growing, preparing, and serving the meal. Cultivating gratitude can deepen your connection to your food and foster a sense of appreciation.
- **Eat Slowly**: Take small bites and chew your food thoroughly. Pay attention to the taste, texture, and sensations of each bite as you chew. Eating slowly allows you to fully experience the flavors and helps prevent overeating. Your digestion begins even before you start THINKING of food! We want to make sure that all of your digestive enzymes have a change to reach your food for proper digestion in each stage of the digestive process. Your carbohydrate digestion starts in your mouth with your saliva, so CHEWING is crucial! I recommend that you “chew your liquids” and “liquefy your solids”. If you have a smoothie for a meal, “chew” the smoothie to activate your saliva. If you are eating solid foods, you should chew long enough that your food is turned into a liquid. Many digestive issues are improved simply by chewing!
- **Mind Your Thoughts**: Notice any thoughts or emotions that arise while eating, without judgment. If your mind wanders, gently bring your focus back to the present moment and the act of eating.
- **Check In with Hunger and Fullness**: Throughout the meal, periodically check in with your hunger and fullness cues. Notice sensations of hunger, satisfaction, and fullness in your body. Pause between bites to assess whether you’re still hungry or if you’re starting to feel satisfied. A general rule of thumb is to wait 20 minutes after you finish your meal before going back for seconds. You want to aim to eat to 80% full so that you don’t overwhelm your stomachs capacity.
- **Practice Non-Judgment**: Approach the eating experience with an attitude of curiosity and non-judgment. Let go of any guilt or criticism associated with food choices or eating habits. Accept your experience without labeling it as good or bad.
- **Savor Each Bite**: Take your time to savor each bite of food, allowing yourself to fully experience the flavors and textures. Be present with the sensations in your mouth and how they evolve as you chew. There’s nothing better than REALLY tasting your food as you eat!
- **Reflect on the Experience**: After finishing your meal, take a moment to reflect on the experience. Notice how you feel physically, emotionally, and mentally. Acknowledge any insights or observations that arose during the practice.
As you continue to bring mindful eating into your daily meals, let go of any need to be prefect, to follow each step, or to feel pressured to practice mindful eating…this is supposed to be fun, bring joy and relaxation to your meals, and allow your digestive system to function to its fullest capacity.
By Anke Johnson