At the beginning of your mindful eating journey, it may be helpful to have some guidelines or rules to help you focus your attention on eating. However, it may make you feel overwhelmed, especially as you become more familiar with the practice.
In fact, once you get the hang of it and develop a regular mindful eating practice, you can let go of the rigid structure and allow yourself to be more flexible. Here are a few ways to do that:
Practice First, Then Become More Flexible
Keep in mind that the rules or guidelines of mindful eating won’t always feel like a chore. Over time, you will definitely just do it naturally and can become more flexible, but they help tremendously in the beginning when you are coming from a place of eating mindlessly.
The “rules” aren’t really rules at all, but a set of guidelines to help you be successful with mindful eating and develop proper mindfulness habits. This includes:
- Eating without distractions.
- Focusing on your food.
- Tapping into your different senses.
- Eating slower and chewing more for each bite.
- Paying attention to how your body feels.
So, as you progress with mindful eating, don’t feel like you have to abandon the rules altogether. Instead, start to see how you can be more flexible with them. For example, if you normally eat while distracted (like in front of the TV), try gradually cutting back on the amount of time you do that. Maybe start by turning off the TV while you eat, or eating one meal per day distraction-free.
Ease Up on Portion Control
If you’re used to dieting or restricting your food intake, it can be difficult to let go of those habits. But with mindful eating, you will eventually get to a place where you intuitively know how much food your body needs, and you won’t have to rely on portion control.
Of course, it takes time and practice to get there. In the meantime, try to be flexible with your portions. If you’re used to eating a certain amount of food, start by gradually increasing or decreasing the amount by 10%. For example, if you normally eat 1,000 calories per day, try eating 1,100 or 950 calories instead.
Remember, the goal is not to restrict your food intake, but to be more aware of how much you’re eating and how it makes your body feel.
Try Being Mindful in Less Than Perfect Situations
Another way to practice mindful eating without having all the rules is to try being mindful in less-than-perfect situations. This might be when your roommate or spouse has the TV turned up during dinner time, or when there is a lot of commotion around you.
It’s not always easy to be mindful in these situations, but it’s a great way to practice. And, the more you do it, the easier it will become. The key is to focus on your breath and be as present as possible. Try to tune out the distractions and focus on your food and how it tastes, smells, and feels.
Over time, you will be able to handle a lot more noise around you without realizing it.
Be Patient and Compassionate with Yourself
Mindful eating is a journey, not a destination. And, like with anything else, it takes time and practice to get good at it. So, be patient and compassionate with yourself.
If you have a slip-up or eat mindlessly, don’t beat yourself up about it. Just start fresh with the next meal or snack. The more you practice, the easier it will become. And, eventually, you will be able to let go of the rules and guidelines altogether.
Until then, just focus on being as present as possible and enjoy the journey.
Let Go off the Need for Perfection
Mindful eating is about being present and aware of your experience, not about getting it “right.” There will be times when your mind wanders or you get distracted. This is normal and part of the practice. The important thing is to not get too caught up in the idea of being perfect. Just let go of that need and focus on being as present as possible.
By the end of the day, there’s no such thing as a “perfect” mindful eater. We’re all on our own journey and doing the best we can. Just be gentle with yourself, let go of the need for perfection, and keep practicing.
Final Thoughts
The goal of mindful eating is to be more present and aware while you’re eating. But that doesn’t mean you have to follow a strict set of rules. There is no “right” way to do it, and the goal is to simply be more aware of your eating habits and how they make you feel.
Remember, it’s not about being perfect, but about being as present as possible. With time and practice, you will get there. Just be patient and compassionate with yourself, and enjoy the journey.
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