It’s easy enough to reduce eating to a sensation of bite, chew, and swallow. Who hasn’t eaten a plateful of food without noticing what they’re doing? Yet eating is one of the most pleasurable experiences we engage in as human beings, and doing it mindfully can turn eating into a far richer experience, satisfying not just the need for nutrition, but more subtle senses and needs. When we bring our full attention to our bodies and what we are truly hungry for, we can nourish all our hungers. Try this:
- Breathe before eating. We often move from one task right to the other without pausing or taking a breath. By pausing, we slow down and allow for a more calm transition to our meals. Bring your attention inward by closing your eyes, and begin to breathe slowly in and out of your belly for eight to 10 deep breaths before you start your meal.
- Listen to your body. After breathing, bring your awareness to the physical sensations in your belly. On a scale of 1 to 10, 1 being that you don’t feel any physical sensation of hunger and 10 being that you feel very hungry, ask yourself “How hungry am I?” What physical sensations tell you that you are hungry or not hungry (emptiness in stomach, shakiness, no desire to eat, stomach growling, etc.)? Try not to think about when you last ate or what time it is, and really listen to your body, not your thoughts.
- Eat according to your hunger. Now that you are more in touch with how hungry you are, you can more mindfully choose what to eat, when to eat, and how much to eat. This simple practice can help you tune in to your real needs.
- Practice peaceful eating. At your next meal, slow down and continue to breathe deeply as you eat. It’s not easy to digest or savor your food if you aren’t relaxed.
5. If you don’t love it, don’t eat it. Take your first three bites mindfully, experience the taste, flavors, textures, and how much enjoyment you are receiving from a certain food. Make a mindful choice about what to eat based on what you really enjoy.