How to Eat Mindfully 101
I used to love eating lunch while scrolling through my phone and standing at the kitchen counter. Or watching TV while plopped on my couch with dinner. But I noticed that I was also feeling a bit scattered and really stuffed after each meal. And I was having a hard time digesting my food, especially after overeating when out to dinner with friends.
And then I learned the practice of mindful eating, which has been one of the most impactful practices I have used in my 20 years of studying and teaching yoga. I am now fully present for most meals, which has helped slow down my nervous system, improve my digestion and ultimately reduce my anxiety. And I want the same for you. So today we’re breaking down what mindful eating is, how it works and what you need to get started right away to help you reduce your anxiety too.
Mindful Eating
Mindful eating is based on the practice of mindfulness.
According to Headspace.com:
“Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.”
Mindfulness is a basic human quality that already exists in all of us. You don’t have to create it because you were born with this ability - you just need to learn how to access it. And one of the ways you can practice mindfulness is when you eat.
Mindful eating is paying attention to your food, on purpose, moment by moment without judgment. It’s not necessarily about losing weight, however you may actually start to lose weight if you practice this technique. The intention is, however, to bring your awareness to the present moment and savor the food, encouraging your full presence for your eating experience.
In general, mindful eating is:
Eating slowly without distraction
Using your senses to notice colors, textures, tastes, smells and sounds
Listening to your body and only eating until you are full
Appreciating your food
When you eat mindfully, you replace automatic, habitual thoughts and reactions with more conscious, healthier choices.
The Impact of Mindful Eating
Eating has become a mindless task in our society. We distract ourselves with the TV, our phones, and with conversations. We eat while we work. We eat in the car. We skip meals because there isn’t enough time to eat. And we eat as fast as possible so we can keep up with the pace of our busy lives and be as productive as possible.
These habits cause our nervous system to ramp up and our digestive system to slow down. Since our brain takes 20 minutes to recognize when we are full, we tend to overeat when we are eating too fast. And, we lose appreciation for the nourishment we are putting into our bodies as we shovel food into our mouths like it’s a task to check off our to-do list.
The practice of mindfully eating brings your awareness to the present moment. When you slow down, chew mindfully, and savor your food, you reduce your stress, experience flavors fully, and improve your digestion.
When you focus your awareness on the “here and now” by slowing down, chewing mindfully, and savoring your food, your nervous system will slow down and your mind will start to relax. This will improve your digestion and reduce your stress and anxiety as you focus on enjoying your food instead of thinking about your worries and fears.
You’ll start to become aware of physical hunger and feeling full cues, so you are less likely to overeat. And, you’ll also start to recognize when you are eating because you are feeling emotional or because you are truly hungry, which will help you make wiser choices about when and what you eat in the future.
When you eat mindfully you’ll also feel a huge sense of gratitude as you reflect on where your food comes from, how it’s produced and the journey it took to get to your plate. Overall, mindful eating allows you to eat in a more balanced and healthier way.
How To Eat Mindfully
The steps to eat mindfully are very simple, but it will take gentle and consistent practice for it to become a conscious habit. And remember, the mind’s job is to think! So staying present the entire time you are eating is most likely not going to happen. It’s simply a practice to return to again and again.
Before you begin, make sure to turn off all technology and remove all distractions. I suggest practicing mindful eating alone at first. Then, when these habits become second nature, you can use the same techniques while eating with others or enjoying music in the background.
Here are six steps to help you begin a mindful eating practice:
Pause. Before you take your first bite, pause and take a few deep breaths. This will trigger your brain and nervous system to slow down and prepare to eat.
Check-in. After you take a few breaths, notice any thoughts or feelings that come up, especially around the food you are about to eat. Notice the sensations in your body and check-in on the level of hunger you feel. Notice if you are eating because you are hungry or because you are feeling emotional. Ask yourself what choices make sense for you right now, without judgment.
Notice your food. Take a moment to look at your food and appreciate how it got to you. Take a moment to be grateful for the nourishment you are able to receive.
Use your five senses. Notice color, texture and shape. Smell the food, notice the subtleties of the aroma in both nostrils. Taste the food and notice flavor, texture and sensations. Chew the food slowing and mindfully, enjoying every bite. Mindfully swallow when you are ready. And then notice any sensations that are pleasant or unpleasant.
Taste mindfully. Notice when the enjoyment of the flavors starts to fade and you start to feel more full. Use this information to decide when you should stop eating. Continue to check in on your level of fullness throughout the entire meal.
Practice. Return back to the experience of eating again and again, without judgment, when your mind wanders.
With a sense of increased awareness, we can learn to eat in a way that becomes satisfying, guilt-free and with the quantities and quality that supports our overall well-being.