Mindful Eating

If you think of meditation as a huge tree, mindfulness is one of the biggest branches with many smaller branches. Mindful eating is one of many types of mindfulness meditation.

As an example of how we can be mindful in our ordinary lives, let’s consider the act of eating. Do you sometimes eat meals while you’re doing something else? Perhaps you eat while talking to someone, watching television, reading, or while you’re distracted and thinking about something else.

When we don’t pay attention to the food we eat, we aren’t mindful and we cheat ourselves out of enjoying and savoring the experience. By eating mindfully, we enjoy our food more and tend to feel satisfied with smaller portions, which can be a bonus for someone trying to manage their weight.

When to Use This Technique

This mindful eating meditation can be used anytime you eat.

Why it Works

This meditation can be an especially enjoyable experience, and therefore, one you’ll find easy to incorporate into your everyday life. When we eat with full awareness, we enjoy our food more, are less likely to over eat, and digestion occurs more easily because practicing mindfulness reduces anxiety, which can interfere with digestion.

The Technique

You can do this meditation alone or with someone else. I recommend that you begin by practicing alone. After you have some experience with the practice, you might consider inviting a friend to join you. If you do, be sure to explain that the purpose is for you both to have your full attention on eating. That means no talking during the time you and your friend are practicing the meditation.

Eliminate Distractions

To eat mindfully means giving your full attention to the experience of eating. Your attention is not on television, reading, music, or your cell phone, and it’s not on any worries or planning for other activities.

You’ll increase your chances of being successful with this meditation if you first eliminate any potential distractions.

• Find a place to eat where you’re unlikely to be disturbed.
• Eliminate as many potential distractions as possible. For example, turn off your cell phone, music devices, and television.
• Make sure you have everything you need at your eating spot, so you won’t need to interrupt the experience to get something.
• Make your eating spot pleasant and clutter-free.
• Prepare tasty, nourishing food that you enjoy.

Experience Your Meal

Sit down and take a moment to look at your food with appreciation.

• Notice the color, texture, shape, and appearance of the food.
• Smell the aroma. Notice if the aroma is strong or mild, spicy or sweet.
• Take in the sights and smells of the food without any thought. No judgments, evaluations, or analysis. Just experience your food visually and aromatically before you begin to eat.
• As you eat, take smaller bites than usual. This makes it easier to digest your food and gives you more time to savor the flavor and feel the texture of the food.
• Focus on the taste and the sensations the food creates in your mouth. For example, is the food crispy and crunchy, or soft and squishy? In essence, I’m asking you to be like a child and play with your food a little.
• When you swallow your food, notice the sensation of the food as it travels down your throat. Notice if the physical temperature of the food is warm, chilly, or room temperature.
• After you finish eating, take a moment to enjoy the sensation of being full and satisfied.

If you would like more information on this technique check out this article

What We Learned Today

Even eating can be a meditation. Simply place your awareness on the experience of eating. The important things to remember are to prepare so that you reduce distractions, and to devote your full attention to your food and the act of eating.

A Question that Sometimes Comes Up Is

I tried eating mindfully, but I didn’t notice any difference, except that I ate slower. What am I doing wrong?

You have done nothing wrong. Just as you wouldn’t expect someone who has never exercised to become toned and healthy after one exercise session, don’t expect to strengthen your awareness in one or two meditation sessions.

Be patient with yourself. As with most meditations, simply allow yourself to be aware of whatever you’re experiencing. In this case, simply experience eating.

To your health,
Totally Meditation