In American culture, we are used to eating large portions quickly. We're usually on our phones or watching TV while eating. We live in a society of mindless eaters. When we mindlessly eat, we end up eating too much and don’t actually taste our food.
Mindful eating means to be fully present and focused on the food, while using our senses. We can do this with food or drinks. When we are present while eating, it will allow us to enjoy our food, and help our body notice when we are actually full. This can prevent overeating, & help you gain control of your eating habits. I know sometimes it can be difficult to solely focus on your food. A good tip to start is to eat one meal mindfully a week, and work your way up. I try to eat dinner once a week without my phone or tv on, and really focus on my food.
→ Here are some tips to help you eat mindfully:
PRACTICE
I invite you to eat something mindfully. Grab a small snack, such as a piece of fruit or candy. Hold it in your hand. Notice how that feels. Is it cool or warm? Does it have a color? Texture?
Next, I want you to smell it. Does it have a scent? Does it smell sweet or bitter? Try to notice it without judgement.
Then, place it in your mouth. Let it sit on your tongue for a second. How does that feel? Is it melting or solid? Are your taste buds tingling? Or nothing at all?
Lastly, eat it! Try to chew it at least 20 times. Are there different flavors or smells that come out as you chew? Was it quick to eat or did it take a while?
→ Now, reflect. How was that? Was it difficult to solely focus on that one piece of food? Was it easy? Weird? Did any thoughts come up? Just notice it. Congrats - you just practiced mindful eating!
Try to incorporate this practice into your life at least once a week & notice the benefits!