Mindfulness is the art of directing your awareness to the present moment, a conscious effort to embrace thoughts and emotions rather than push them away. It involves acknowledging your thoughts without judgment, adopting a more neutral perspective. When applied to eating, mindfulness has shown to reduce responses to external food cues, breaking the habit of eating merely because something is conveniently in front of you. It also enhances awareness of hunger and satiety, helping you recognize when you’re full and when to halt your eating. Additionally, mindful eating tends to amplify food satisfaction and pleasure by fostering a deeper engagement with the act of eating.
Now, before we delve into mindful eating, let’s kick things off with a few mindful breaths. This simple practice can be done anywhere, whether you’re at work, in the bathroom, or riding an elevator. If possible, sit upright with your feet flat on the ground, close your eyes, or maintain a neutral gaze. Begin by bringing awareness to your breath. Notice the gentle inhalation and exhalation through your nose or mouth. Feel the air flowing in and out, observe the expansion of your lungs and, perhaps, your stomach. As you exhale, pay attention to any sounds or sensations. Take a few rounds of these mindful breaths, and if helpful, place your hand on your stomach to better connect with the sensations.
After a couple of rounds of breathing, your mind may have wandered. Gently acknowledge this, and redirect your attention to your breath. When you feel ready, open your eyes, bringing your awareness back to the present moment. This brief exercise serves as a tool to calm your system, especially during moments of anxiety or stress.
Now, let’s transition to a mindful eating exercise. I recommend trying this exercise when you’re about to enjoy a meal or snack. Find a quiet place, sit comfortably, and eliminate distractions like phones or TVs. Place the food you’re about to enjoy in front of you, and take a moment to engage in a few mindful breaths, appreciating the delicious meal ahead.
Next, observe the food—its appearance, texture, and aroma. Pick it up if possible, noting how it feels in your hand. Is it hard, soft, or does it have a particular texture? Does it start to melt, or do you see steam rising from it? While making these observations, continue taking deep, mindful breaths.
When you’re ready, close your eyes if they’re not already closed, and bring the food closer to your nose. Take a mindful breath, savoring the aroma. Consider if it’s sweet, nutty, salty, or a scent you’ve encountered before. With your eyes closed, take a bite of the food and acknowledge the flavors as you chew. Notice how the taste evolves, whether it varies across different parts of your tongue. Let the flavors linger before swallowing, taking your time.
After swallowing, take another mindful breath and repeat the process with each subsequent bite. Ponder the flavors anew, relishing any sensations that may differ. Remember, it’s entirely okay if this proves challenging initially. The goal is not to eat this way every time but to gradually cultivate a habit of pausing, reflecting, and observing—an exercise in engaging all five senses with your food.
Begin by incorporating this exercise with a single bite during one meal. It’s about building a habit that aligns with the practice of mindfulness over time. While the reality might not always permit us to eat with such meticulous attention, this exercise helps create a new habit—one that encourages a deeper connection with your food and a heightened level of presence.
