Have you ever sat down to think about where your meal comes from – who was the grower, where on Earth it came from, how it was processed – before you eat it? Have you ever sat down for a meal and realized you ate so fast you didn’t even taste it? Me too. Which is why I’ve incorporated mindful eating habits into every day life.
Mindful eating is a powerful tool to help manage weight or over eating, reduce binge eating and make you feel better in more ways than one.
I have led this specific exercise in a group setting, but also practice mindful eating at home. I encourage you to set aside 15 minutes of time in a quiet space to walk through the following steps and repeat any you would like to spend more time with. Bring a journal with you to write down and reflect on your thoughts. Quiet any electronic devices, allowing you to truly focus on yourself and your food.
Step 1
Before you pick up your food, notice how it looks on the table in front of you. Notice its color, how the light reflects from its surface, and its size. Where did the food come from? How was it grown or prepared? Who grew or prepared it? And where was it grown or prepared?
Step 2
Now pick up the food, whether that’s with your hands or an eating utensil. Notice the weight. Notice its texture. Notice if it’s smooth, rough, slick, soft, firm or if it has other properties. Hold the food to your nose, and pay attention to its smell.
Step 3
Next place the food in your mouth, on your tongue, but don’t eat it. Notice how it feels in your mouth. Does the texture or weight feel the same as when it was in your hand? What do you taste? Roll the food around in your mouth and pay attention to the feeling.
Step 4
Finally, begin to slowly chew your food. Notice how your teeth sink into it, and how the texture is different inside. Pay close attention to the flavor, and how it spreads across your tongue. Notice how your body changes, does your mouth fill with saliva? Does your tongue feel hot or cold? Continue to chew your food, playing close attention to many sensations as you finish your meal.
As you drink water between bites, do you feel different sensations than your food?
Feel free to refer back to cues 1-3 throughout your meal.