Creating New Habits through Mindful Eating

Contrary to popular belief, you don’t need incense or meditation beads, a shrine, or even a mindfulness cushion, to practice mindfulness. You just need to slow down and smell the…aroma. Mindfulness did stem from the Buddhist religion’s roots, however, it has evolved and grown into a self care practice that is suitable for anyone, literally…anyone.

A great way to think about mindfulness is the intentional ability to press pause and be present in any given situation, even with intense reactivity, urge, or impulse, such as extreme hunger or sugar cravings.

In todays world, most of us are living so fast paced that we barely have time to stop and think. Our brain most often has control over us, especially when we are hungry. Mindfulness brings our mind back within our own self control. Now… that is exactly what we need when all we can think about is food… or… that donut you saw in the breakroom earlier, right?

In the context of mindfulness and mindful eating we begin to slow down purposefully to notice even the smallest details of sight, sound, smell, taste, and texture. When we allow ourselves to tune into our senses we naturally develop an ability to begin to notice more realistic details in the internal workings of our thoughts, emotions, and feelings; gathering an even greater understanding of our self…completely.

So, think of a time when you were so hungry that you felt like you could eat a cow, like a whole cow, literally! Did you reach for unhealthy foods? Did you eat too much and end up wanting to barf or lay paralyzed in a food coma? Did you end up feeling bloated and unsatisfied? Probably!

When hunger is present, it is so easy to get distracted and out of touch from our true senses, grabbing whatever is within arm’s reach, even if it’s that twinkie in the desk drawer from 5 years ago. When we go without breakfast or lunch or both, by dinner time any food in sight is devoured without even realilzing what it was that we just ate. Mindfulness teaches us to redirect our attention back to our physical self, presently, so that we can make better food choices, slow down and enjoy our meal, and stop eating when we are full. We learn how to enjoy our food and feel satisfied without over eating and regretting what it was that we just ate!

So try this exercise next time you sit down for a meal. Try to extend your meal an extra 20 minutes and simply slow down and notice the colors in food, the smell (hopefully it’s not sauerkraut), and the sounds around you (especially if you are in nature having a little picnic). With each bite notice the taste and the texture in as much detail as you possibly can.

Try to make an intentional effort for an extended mindful eating meal at least once a day. Then, you will begin mindful eating, intentionally with ease and confidence every time you take a bite. Naturally, you will become more mindful in other areas of life, noticing thoughts, feelings, and emotions more presently. This will lead to a great understanding of your self and what your needs are and how best to take care of yourself in any given moment.

Happy Mindful Eating!

Cheers!