Your mindset is how you think about things, how you process different emotions, and what your thought process is like. Everyone has their own mindset, which is often influenced by a myriad of different things such as culture, family upbringing, personal experiences, and more.
With mindful eating, you can start to shift your mindset from one that is harmful or negative, to one that is more positive and helpful. Mindful eating is all about being aware of what you are putting into your body, both physically and emotionally. It is about being present in the moment and paying attention to your thoughts, feelings, and sensations.
If you’re not sure how to start shifting your mindset, here are a few tips:
Be Aware of Your Thoughts and Feelings
Start by becoming aware of your thoughts and feelings around food. Do you find yourself thinking negative thoughts about your body or food? Are you constantly dieting or feeling guilty after eating?
Pay attention to these thoughts and try to replace them with more positive ones, such as “I am healthy and I am taking care of my body” or “I deserve to treat myself with kindness and respect”.
Although you may not be able to control all of your thoughts, you can control how you react to them. If you find yourself thinking negative thoughts, try to counter them with positive ones. Take small steps each day to start changing your mindset.
Slow Down and Enjoy the Moment
To shift your mindset about not only mindful eating but life in general, you need to learn how to slow down and enjoy the moment. That means putting away all distractions (including your phone!) and focusing on your meal.
When you think about food as something to not enjoy, or be completely mindless about, you’re more likely to develop unhealthy eating habits. But when you slow down and savor your food, you’re more likely to appreciate it and make healthier choices.
Sit down at the table and take a few deep breaths before starting to eat. Pay attention to the sights, smells, and tastes of your food. Savor each bite and really savor the experience.
This can be a difficult task, especially if you’re used to eating on the go or in front of the television. But with practice, it will become easier and more enjoyable. This is truly one of the best things you can do!
Create a Positive Environment
The environment in which you eat can also affect your mindset. If you are constantly surrounded by unhealthy food options, or if you eat in front of the television or computer, you’re more likely to develop unhealthy eating habits.
Instead, create a positive environment for yourself. Make sure your kitchen is stocked with healthy food options and that you have a comfortable place to eat. Turn off the television and put away your phone so that you can focus on your meal.
Eating in a positive environment will help you to develop a positive mindset about food and eating.
Take Away All Judgment or Guilt
You should not experience guilt, shame, or judgment about what you choose to eat or how much you eat during each meal. This is probably a result of past diets you have been on, comments you have had about your body or eating choices, or even what you have heard people say to others about what they can and can’t eat.
But the truth is, there is room for any food in your life, as long as you don’t have an allergy or aversion to it. And you can eat as much or as little as you want, without judgment.
Remember, mindful eating is about being present in the moment and enjoying your food. It is not about perfection or depriving yourself of anything.
Practice Mindful Eating
Once you have started to shift your mindset, there are a few mindful eating practices that can help you to maintain a healthy relationship with food.
Eat when you’re hungry and stop when you’re full.
This may seem like an obvious one, but it’s important to listen to your body and eat when you’re truly hungry.
Don’t wait until you’re so famished that you end up overeating; and when you do eat, make sure to stop when you’re full. It takes time for your brain to register that your stomach is full, so don’t worry if you don’t feel full right away. Just listen to your body and stop when you’re no longer hungry.
Remove distractions.
As mentioned before, it’s important to remove all distractions when you’re eating. That means putting away your phone, turning off the television, and being present in the moment. This will help you to focus on your food and really savor the experience.
Chew slowly.
This is another one that seems obvious, but chewing your food slowly can make a big difference. When you chew slowly, you’re more likely to taste your food and feel satisfied with less of it.
Plus, when you chew slowly, you’re giving your body time to register that you’re eating and to signal when you’re full. So chew slowly and enjoy every bite!
Take a Deep Breath Before Practicing Mindfulness
Breathing techniques are often used with mindfulness because they help to center and ground you. All this takes is spending a few minutes before you start eating to take deep breaths, and focus on your breathing.
It is a good way to get into the practice of mindfulness and can help you clear your mind and go into your meal with the right mindset.
Conclusion
Eating mindfully is a practice that can take some time to master. But it’s worth it! When you eat mindfully, you’re more likely to make healthy choices, feel better about your food, and enjoy your meals more. So give it a try and see how it goes!
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