Food is meant to nourish us. But it’s easy for food to start taking on other meanings.
One way to create a healthy relationship with yourself and food is to practice mindful eating.
Mindful eating can help you pay attention to whether you’re hungry or not. And it can also relax your mind.
Mindfulness just means paying attention without judgement. It’s a practice of noticing. And so, mindful eating means eating slowly and mindfully.
You don’t have to make a special time to try mindful eating. But there are a few steps that will be helpful.
First, you’ll want to practice mindful eating without many distractions. That means phones and books aside. You might want to choose a meal you can eat by yourself.
Next, just start paying attention. Which parts of your body are involved in bringing the food to your mouth? What shapes does your mouth make?
What does the food look like? What weight and smell does it have?
Closing your eyes can help. What does it taste like in your mouth? Can different parts of your tongue taste different flavors? What does it feel like to swallow?
If your attention wanders to thoughts or feelings or sounds in your environment, no big deal. Just notice your attention has wandered and invite your awareness back to your meal.
Pay attention to when you start to feel full. Describe that sensation to yourself. How do you know you’re full?
As you practice more and more, you’ll be able to mindfully eat during any meal.
If you have any trouble, feel free to reach out to a coach for some help. If you try this, consider reflecting in your journal on how it felt for you.
