This is a repost from Tanory Yoga.
Somewhere in between the extremes of restrictive eating and “just eat and don’t think too much about it,” there is a third way. Mindful eating is a way of focusing, not on WHAT we are eating, as much as HOW we are eating. Dr. Susan Albers, psychologist at the Cleveland Clinic and author of Eating Mindfully: How to End Mindless Eating, has a few tips that have helped me so much in starting to practice mindful eating. She calls them the “Five S’s of Mindful Eating” and they are:
1) Sit Down – don’t eat on the go, don’t eat in front of the refrigerator or on the way to something else, or while doing something else. Sit down, and focus the attention on what you are doing.
2) Slowly Chew – If we slow down, we will really notice our food and enjoy it more. She recommends eating with the non-dominant hand to force yourself to focus more on the process of eating.
3) Savor – How many times have I eaten something while doing something else and looked down to realize, it’s all gone and I don’t even remember eating it?! Don’t eat while watching, don’t eat in front the computer, get rid of distractions. Then, really notice the color of your food, the smell, the temperature, the texture, the flavors, etc. Also, the first bite is the most flavorful, according to research. So, really notice that first bite!
4) Simplify – Out of sight, out of mind…..so put healthy foods front and center in your life. Put colorful, beautiful foods where you can see them in the fridge or on the counter, and you will be more likely to reach for those when you are hungry.
5) Smile – Between each bite, smile. This gives you a chance to pause and savor, but smiling releases positive chemicals in our brain that reduce stress and make us less likely to eat in order to sooth our stress.
Finally, I would add a sixth “S” – self-compassion. For me, this is the most important piece of mindful eating. When I notice I am stressed, I practice extending compassion and acceptance to myself by placing a hand on my heart and saying “I see that you are stressed. I am so sorry. This is really hard. I care.” It sounds silly, but calling up the feelings of love and compassion and extending them to ourselves, can transform our relationships to ourselves and those around us. Noticing when we have eaten in a mindless way, and extending love and forgiveness to ourselves, rather than judgment and condemnation, can go a long way to helping us stay with the practices.
You can find so many more resources at www.eatingmindfully.com. Food is such a beautiful thing, and thanks to practicing these mindful eating tips, I am slowly starting to appreciate it again.
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To this excellent list of suggestions from Tanory, Pam of Mindful Decluttering & Organizing adds one more suggestion: put your fork (or spoon!) down between each bite. Often we eat quickly, bite after bite after bite. Putting your fork down helps you slow down and be mindful of the eating process – all the tastes, textures, smells, and good company (if applicable)!
During this season full of rich foods, sweets, and parties, it’s easy to forget to be mindful when we eat. How do you stay in the moment while you eat?
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