How often do you slow down and really experience your food?  If you’re anything like me, you’re thinking, “Hey, I’ve got things to do!”  I often find myself eating while working at my computer, checking emails or reading articles.  A few months ago I actually checked the garbage can to see if I had eaten my banana already.  I truly couldn’t remember! (I had - the banana peel was proof positive . . . unless I have a very clandestine monkey lurking around)  Does this sound familiar? 

If so, you may want to practice the art of mindful eating. 

What is Mindful Eating?

Mindfulness is the practice of living in the present moment and experiencing life without judgment.

The practice of mindfulness is an integral part of meditation but can be applied to any daily activity.  When we practice mindful eating we are purposeful; we are conscious of the process of eating.  We deliberately notice the sensations (taste, temperature, smell, appearance) of what we are eating – and our reactions to those sensations (judgments or emotions).  When we notice our mind wandering, we purposefully bring our attention back to the experience of eating.

Unconscious Eating?

Many Americans eat somewhat unconsciously.  We may be aware of what we are doing when we eat, but we are probably thinking about many other things.  We eat our meals while we work on the computer, chat with our kids or watch TV.  We are likely only barely aware of the physical sensations of eating our food. 

We are even less aware of our thoughts, emotions, and bodies’ reactions to our food.  Although there is nothing wrong with eating this way, you may miss out on the deeper pleasure that delicious foods provide.  In addition, you may miss the cues your body is sending you about what it wants and needs right now.
 

Exploring Mindful Eating

Learning mindful eating can seem a bit overwhelming, an all-or-nothing exercise.  However, you can gain greater awareness by consciously making one meal a day (or week) a “mindful meal.”  Find a time this week when you expect to eat alone and experiment with the following:

•  As you sit down to eat, take a few slow deep breaths and relax.
•  Consciously begin to eat your meal - noticing the taste, texture, temperature and appearance.
•  When your mind wanders from your experience, don’t scold yourself.  Gently refocus your attention on your eating.
•  Notice any thoughts or emotions that come up during your meal.
•  Try not to judge the thoughts or emotions, just be aware of them.

I hope this experiment will bring greater pleasure and satisfaction to your meals.  I would love to hear about your experience with mindful eating this week in the comments section below. 

Bon Appetit!

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For more ways to enjoy life more, check out the other More of Me to Love expert tips and blogs this week.

Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.