You’ve probably heard a lot about mindful eating lately. From books to articles to podcasts, it seems like everyone is talking about the benefits of being more present when you eat. But what does it really mean to eat mindfully? And how can you get started if you’re not sure where to begin? Here are three simple things you can do to start eating mindfully today:
1. Choose One Meal or Time of the Day to Practice
This is often the first thing people do when they begin mindful eating. Don’t try to be mindful during every meal right off the bat, or you will feel overwhelmed and be more likely to give up on it.
It is really hard to change multiple habits all at once. Start small with a meal or snack when you tend to be alone. This might be the afternoon snack that you eat on the drive home to pick up your kids, or your breakfast if you eat early in the morning and tend to rush through it.
Later, you can add other meals and snacks as you become more comfortable with the practice. Lunch, for example, can be a great time to eat mindfully since it is often in the middle of the day when we start to feel sluggish and our energy begins to dip.
2. Turn Off All Distractions and Sit Quietly With Your Meal
During that one meal or snack a day, remove all distractions. Turn your phone upside down and on silent, turn the TV off, and don’t open your laptop. Let this be a time to just enjoy your food, savor it, and really be delighted in the fact that you got to eat something you truly enjoy eating.
We know how difficult it is to shut off all distractions in today’s world, but the beauty of mindful eating is that it can be done anywhere, at any time. So if you’re on the go, find a quiet spot to sit and eat without any distractions.
It might be a hard transition at first if you are used to always eating while watching something or listening to a podcast, but you get used to it in time. This is also why we recommend you start with just one meal or snack a day, then gradually do it more often.
3. Pay Attention to All Your Senses During Your Meal
Before and during your meal, start activating and focusing on each sense. Again, you might want to start with just one sense to focus on, then gradually add more.
For example, as you’re looking at your meal, take note of the colors. What color is your plate? What colors are in your food? As you smell your food, what aromas stand out to you? When you take a bite, pay attention to the textures and the temperature. How does it feel in your mouth? Finally, as you’re chewing, really focus on the flavors. What can you taste? Are there any undertones that you can detect?
When you use your senses, you ground yourself and allow yourself to enjoy the moment and not think about much else. Even without distractions, your mind can still wander. But if you bring your focus back to your senses, you will find it is much easier to eat mindfully.
Other Things You Can Do to Eat More Mindfully
In addition to the three things we’ve mentioned, once you’re more comfortable with mindful eating, there are other things you can do to make it even more enjoyable and beneficial.
For example, you can:
- Set a goal for each meal or snack. For example, you might want to chew each bite 20 times or take a certain number of breaths between bites.
- Make sure you’re eating when you’re actually hungry, not just because it’s time to eat or because you’re bored.
- Focus on gratitude by taking a moment to think about all the people who were involved in getting that food to your plate.
Although there’s no “one-size-fits-all” approach to mindful eating, these tips should help you get started on the right foot. And remember, it’s a practice, so be patient with yourself and keep at it even if it feels difficult at first. The more you do it, the easier it will become.
Additionally, there are a few things you should avoid doing if you want to eat mindfully.
- Don’t judge yourself. This is a practice of mindfulness, not perfection. There’s no need to beat yourself up if you find your mind wandering or if you struggle to focus on your senses.
- Don’t label foods as “good” or “bad.” This type of thinking can lead to feelings of guilt and shame, which will only make it harder to eat mindfully.
- Don’t restrict yourself. If you’re truly hungry, eat what you want. One of the goals of mindful eating is to listen to your body and give it what it needs. If you can avoid these traps, you’ll be well on your way to a more mindful relationship with food.
Conclusion
Mindful eating is a practice that can take some time to get used to. As you eat mindfully, you might be surprised at how much more you enjoy your food and how satisfied you feel afterwards. It is a practice that can be done anywhere, at any time, and with any food. So why not give it a try today?
The key to mindful eating is being present and focusing on your senses. It can be helpful to start with just one meal or snack a day and gradually add more as you become more comfortable with the practice. With time and patience, you will be able to enjoy your food more fully and mindfully.
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