If you don’t mind the mind, the mind, the mind will mind you! You can read that again. Practicing mindful eating takes the cake of it all! (Pun intended)
We are hounded to achieve targets, professional goals, and personal wealth management. With the onset of the electronic revolution, the speed has shifted to faster gears. Mindfulness is the key to good health and fitness. That’s how straight to the point we will get to in this article. Especially while eating. To know how to practice mindful eating is great art.
It is not an uncommon sight to notice 9 out of 10 people, sometimes all 10, head tilted to one side supporting a cell phone stuck to the ear speaking with emotion, eating, chewing, drinking, repeat. At times it is having the meal at the workstation. They are unmindful of what is being eaten and continue to walk away. After a good one hour, if you happen to ask about what was eaten, the answers will be vague. “Eat mindfully” is pet advice from all the Nutritionists and Diet experts.
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Mindful Eating
Mindful eating is not just about eating slowly and chewing every morsel. It is being fully present from the time you prepare your grocery list to actually eating your meal. Read on to know more about the path to Mindful eating. It does not take much effort to adapt to changes in lifestyles. Here’s a Start to set you ‘on your marks’ to practice mindful eating until it becomes a discipline.
1. Your grocer and grocery list
Keep a monthly visit or a weekly visit to the grocers. Try to go with a list of what is essential for your kitchen ladder. Complete the list first and before you give in to the distractions of cookies and candies. Keep off your phone. Take a good look at the products displayed. Feel yourself in the moment of picking up the item and place it in your cart.
2. Make time to eat
During the mealtime, avoid rushing to the dining table to grab a bite. With disturbed sleep patterns, the most important meal of the day-your breakfast is given the least regard. Be mindful to set your wake-up call. Have a relaxed breakfast and start your day energized. Avoid rushing to eat your meal when you’re so hungry that you can eat an elephant.
3. Be grateful
While eating, take a moment to pause and think about the food. Where did it come from? Who all put effort into getting it on your plate? How was it cooked? Think about this and more and appreciate the efforts of all, silently. Take a moment to send gratitude to them for getting this food to you. This gratitude will help send positive energy throughout your body and help you reduce any stress or anxiety you may have been facing before the meal.
4. Focus on the food
When you sit down to eat, get rid of all distractions. It could be office emails, friends wanting to catch up or the latest episode of your favorite TV show. Whatever it is, pay attention only to your food and what you’re eating. Then, see the size of your bites, the aroma and the color. By focusing solely on the food, you can truly clear your mind and thus, enjoy mindfulness with your meal.
5. Engage all senses
Use all your senses when you are eating. For example, take in the aroma of the food, notice the temperature of your food, the way it looks, and most importantly the way it tastes. When you’re chewing your food, you can even pay attention to the sounds in your mouth. When you truly engage your senses and immerse yourself into the food, will you appreciate and understand your body’s responses and feelings towards it.
6. Notice your bites
Take small bites, chew thoroughly and notice how it feels while doing so. What is the texture of your food? Is it cooked to your liking? Try to identify and ascertain the ingredients and flavors you are tasting. By doing so, you are truly putting yourself into the moment and getting rid of all other thoughts. It is a practice for mindful eating at its simplest.
7. Listen to your body
When taking a bite of the food, notice how your body reacts and responds. Is the chewing sensation causing pain or discomfort? How is your stomach reacting? Does your mouth feel dry? Think of such factors when practicing mindful eating and make efforts accordingly. Most importantly, if your body is sending you signals that it’s full and can’t eat more, listen to it. Don’t overeat and appreciate all the food you consume. As a result, you’ll feel happier and be healthier.
Mindful eating is the practice of being wholly connected to the food you are eating and engaging all your senses in the moment. Luciano Pavarotti famously said, “One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” Mindful eating helps you do just that!
Here’s a quick run up on mindful eating. You could probably put it on your refrigerator!
5 Ways to Practice Mindful Eating:
| Mindful Eating | Mindless Eating |
| Stopping when your body signals to | Eating past feeling stuffed |
| Eating when the energy levels are low | Eating when emotions are low or high |
| Eating at set timing and speed | Eating on the run |
| Enjoy the different tastes while you chew | Unmindful of what the food is made of |
| Choosing Nutritious options of food | Pick whatever is available |
To give you a jump-start, download the EvolveApp. It has a guided audio on mindful eating. The App is now live globally on Android & Apple.
Read more on Evolve: https://evolveinc.io/self-improvement/self-discipline/5-best-self-discipline-exercises-that-you-should-practice/
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With over 300 articles published on Evolve. Jash is one of the most viewed writers on topics such as Sleep, Mindfulness and Stress. Drop a mail at Jash@evolveinc.in to connect with him.