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If you’ve been paying attention to different relaxation trends, you’ve probably heard a lot about mindfulness. That is, the practice of staying present in this moment and taking note of one’s thoughts, feelings, or physical sensations. Mindful breathing is one way to do this– it’s an excellent, evidence-backed coping skill that can be used to reduce stress. I wrote all about it here. On the other hand, you might not have heard about another useful technique: mindful eating.
Mindful eating is about staying present while we interact with our food. How often have we scarfed down a meal before going to run an errand? How many of us spend dinners in front of the television, focused on our favorite series while eating? Hey, no judgment– I’m certainly guilty of having done that.
On the other hand, there’s something powerful–heck, almost revolutionary– about slowing things down and just focusing on the relationship between you and your food. Sound crazy? Well, maybe, but the science is clear– mindful eating works.
Benefits of Mindful Eating
If you were to watch someone mindfully eating, you’d see someone taking deliberate, almost painstaking amounts of time to eat one piece of food. However, this practice of checking in with one’s senses leads to a rich relationship with their meal.
It’s Just Good for Our Health
One of the benefits, it turn out, is that this greatly improves a person’s control over their diet. Did you know that there’s a delay in our body recognizing when we’re full? Being intentional with every bite allows the time and headspace for a person to realize they’re full and push aside the dinner plate before they’ve overeaten. Study after study shows eating slower leads to eating less calories.
Staying in the Present with Our Food Can Be Calming
As a whole, mindfulness does wonders for our mental health. Mindfulness, that is staying present in your body and engaging your senses, has been shown to reduce stress and improve concentration. People who practice these exercises also report better relationships, more stable emotions, and overall stronger memory.
Mindful eating is a great practice within the mindfulness umbrella. Taking five minutes from a busy day to focus on your eating can be rejuvenating. The main intention of mindful eating is to help people savor the moment.
Mindful Eating Improves Our Relationship With Food
Does anybody out there eat when they’re feeling down or anxious? You’re not alone– nearly 40% of Americans say they eat comfort food to cope with stress. It’s no secret that this isn’t the healthiest relationship with food, but changing these habits takes time and effort.
Mindful eating helps. Obviously, it slows the pace of eating so much that bingeing becomes effectively impossible. On top of that, this present-focused approach empowers us to make choices. Instead of reaching for the processed snack food that’s conveniently available– but not very nutritious– you reach for something fresh and nutrient rich, even if it takes more time and effort to prepare. Then again, sometimes we make the conscious decision to have the snack without guilt. It’s about making an intentional choice. That’s mindful eating.
Then there’s the pleasure principle. The pleasure principle suggests that oftentimes we reach for sweets and comfort food not for genuine hunger, but the immediate hit of feel-good chemicals in the brain. We all deserve pleasure in life. In moderation, though! Mindful eating enables you to enjoy the full sensual experience of your favorite food without eating to excess.
Mindful Eating: A Step-by-Step Guide
Honestly, if you asked five different people how to mindfully eat, you’d get five different answers. Still, mindful eating isn’t exactly splitting the atom. Here’s how I do it. My process originates from Jon Kabat-Zinn, founder of the Stress Reduction Clinic and the Center for Mindfulness in Medicine at the University of Massachusetts Medical School.
Step One: You Need Food
I know, big shocker, but you’ll need to find something to put in your mouth for this exercise. To be more specific, I’d suggest you pick the food with intention. Your choice should be solid– not liquid– and something you can hold.
If your food choice is small– I usually use a strawberry or grape– set just one in front of you rather than a bunch. On the other hand, if it’s too sizable, cut or break off a bite-size piece. Take it with you to your table, and remove any distractions.
Step Two: Observe the Food
Set aside any expectations or memories you have of your food. Examine it as if for the first time, like it’s come from another planet.
Really look at it. What colors do you see? Notice the shape and size. Do any textures stand out? Is it shiny or dull?
Now, pick up the food. Hold it. What does the weight feel like? Squeeze a little with your fingers, too. Is it firm? Mushy? Roll it around in your hands. What textures are you noticing now? Is it dry, moist, or maybe sticky?
Bring the food to your nose. How might you describe this smell? What feelings or emotions come up for you?
Tap your fingers against your food. What sounds do you notice? If you set it against the table, do you hear the food? What if you pick it back up?
Set the food between your lips, but don’t put it in your mouth yet. Experience these textures in a new way. Do you still smell it? Does it make noise if you move it around between your lips? Explore these sensations before placing the food into your mouth.
Don’t bite into it yet, though. Appreciate your food in this new context. What does the texture feel like against your tongue, cheeks, and roof of your mouth? Are any flavors presenting themselves? It’s okay if you begin salivating. Take a moment and appreciate what this feels like.
Step Three: Now Eat… Slowly
This next step should take a couple of minutes.
Start with a single bite. Notice how the food has divided. What new sensations emerge? How is your mouth and body reacting to this change? Take a moment and check in with your emotions as well.
Keep taking breaths as you slowly chew. Bite with intention. However, do not swallow yet. Observe what changes the more you chew. As you continue, the food will break down and liquify.
Once the consistency has completely changed, you may swallow. Close your eyes. Enjoy a few deep breaths if you’d like. Take a moment and reflect on what this experience has given you.
Honor the Relationship Between You and Your Food
Mindful eating exercises a different muscle. Whether we’re distracted by work, conversation, phones, or videos, we usually don’t take the time to appreciate every dimension of our food. That’s a shame– quite literally, we are taking something that has been grown and/or prepared, and placing it into our body to sustain our lives. Truthfully, there’s something spiritual about this relationship.
Taking several minutes to eat mindfully carries great health benefits, too. It helps us stave off food cravings and prevent overeating. Mindful eating is often a peaceful, relieving experience, too. This practice is not nearly as well-known as other exercises like mindful breathing, but make no mistake: mindful eating can seriously improve your quality of life.
Now that you’ve read about it, are you curious to try mindful eating? Or is this already part of your daily practice? Share your experiences in the comments below. And if you know someone who might benefit from trying mindful breathing, consider sharing this guide with them.
