We know, in theory, it’s important to slow down to enjoy our food. So why do we multitask and rush through our meals?
In this post, I’ll explore the definition of mindful eating. Then, I’ll share how to fit mindful eating into your day with easy-to-follow exercises.
In the past few months, I’ve put effort into slowing down and paying attention as I eat. It almost sounds silly, like “What’s the big deal?” But I noticed that 90% of the time or more, I ate while distracted. This left me feeling unsatisfied and strangely still hungry.
Whether your goals are to integrate mindfulness into daily life or you simply want to enjoy your food, you can get started today.
What is Mindful Eating?
Mindful eating is based on mindfulness, which is a method for paying attention using your 5 senses. As a practice, mindfulness helps you pay attention to your experiences, feelings, and sensations in the present moment.
“Mindfulness” as a broad practice can seem daunting because it sounds like you must study it to do it correctly.
This blog post will share the principles of mindful eating, plus exercises that will help you practice mindful attention when you sit down to eat. Above all, I found that making mindful eating more playful and fun made it more likely that I would do it.
Mindful eating includes the following:
• Eating slowly and without distraction
• Engaging your senses by noticing the colors, smells, sounds, textures, and flavors of your food
• Appreciating your food
• Eating the simplest of foods with maximum attention
Why do We Eat Mindlessly?
Before I started, I found it helpful to explore the reasons behind my mindless eating habits.
To begin with, in the US, we live in a culture where we rush through tasks to get to the next more important activity. For example, I developed the habit of eating at my desk at work.
For some reason, I thought it was productive to take random bites of food while I powered through another spreadsheet. As a result, I felt like I hadn’t eaten, but I felt strangely bloated. On top of that, I didn’t remember the food I had eaten, ultimately feeling unsatisfied. Is this why me and my workmates constantly snacked at our desks?
Personally, I was never that excited to eat lunch because I treated it like another task to get through rather than a sensory experience to enjoy..
Powering through work while we eat at our desks is something so many of us do regularly, and I did it day after day.
Outside of work, it is just as common. The next time you are at a restaurant, check how many people are on their phones while eating.
Luckily, it is easy to gradually change mindless eating habits, because we have so many opportunities each day!
Four Principles For Mindful Eating
You can start eating mindfully with these four simple steps the next time you prepare a meal. I encourage you to do this instead of powering through your lunch while working.
Before eating, observe your food using your 5 senses. Take a moment to feel a sense of gratitude for what you are about to eat, before you get started.
- Eat without distraction. Enjoy your eating experience by eating at a table at mealtimes, and switching off your television, laptop, or smartphone. This way, you focus on your food and how it makes you feel.
- Take your time. Chew your food thoroughly, and tune into the physical sensations you experience moment by moment.
- Put down your fork or spoon in between bites so you don’t rush.
- Be curious. As you eat, continue to explore the different aspects of your food, such as its color, shape, smell, sound, texture, and flavor. Try to appreciate the variety of what you are eating.
By following these four principles, you can turn any meal into an experience. The next time you’re eating lunch at work or you’re at a restaurant, see what it’s like to not look at a screen for a few minutes. See what you notice.
Exercise: The Memory of a Delicious Taste
Exercises help you tune into your senses and feel a sense of playfulness. Why is this important? When you make it fun, you’re bound to make mindful eating a habit.
To get started, think of the most delicious meal you’ve had in recent memory. For me, it’s a mushroom risotto at an Italian restaurant in Manhattan. No, the tart cherries from our tree. Or maybe the mango lassi my husband made. Ok, there is a lot to choose from! Pick one good one, and get started with the steps below:
- To begin, find a quiet place where you can sit or lie comfortably and close your eyes.
- Take a moment to recall the exquisite and delightful taste, savoring every flavor.
- Immerse yourself in that memory, savoring every bite as if you were there again.
When you open your eyes, see if you feel more alert or attentive to your surroundings. As you go through your day, pay attention to the blissful moments that arise. In short, you are training your senses to engage with your environment.
Exercise: Eating a Raisin
This exercise uses the simple act of eating a raisin to engage multiple senses and bring your attention to the present moment of eating. Why it’s fun: It’s a quick and playful way to become more aware of the details of your food. Plus, raisins are naturally sweet and fun to eat!
Instructions:
- Find a Raisin: Grab a single raisin, or another small dried fruit you enjoy. Take a moment to appreciate its color and shape. Hold it between your thumb and forefinger.
- See: Notice the wrinkles, the tiny stem, and the way light reflects off its surface. Is it plump or a little shriveled?
- Smell: Bring the raisin close to your nose and take a gentle sniff. Can you detect any sweetness or fruity aromas?
- Touch: Feel the texture of the raisin between your fingers. Is it smooth, sticky, or a bit rough?
- Hear: Listen closely as you drop the raisin onto a plate or bowl. What sound does it make?
- Taste: Finally, pop the raisin in your mouth. Before chewing, savor its presence on your tongue. Notice the initial burst of flavor.
- Chew: Chew slowly, focusing on the changing textures as the raisin breaks down. How does the sweetness evolve? Swallow mindfully, feeling the raisin travel down your throat.
- Reflection: Take a moment to reflect on this particular eating experience.
Remember: Don’t worry if your mind wanders during this exercise. Gently bring your attention back to the raisin and your experience of eating it. This mindful eating exercise can be easily incorporated into any meal. Try it with the first bite of your next meal, doing as many of the steps that make sense for your particular meal.
Keep Going! Explore Mindful Attention
If you’ve tried a few of the meditations posted on Small Steps, Big Joy hopefully found some that resonate with you by now. Because I am on a quest to slow down and savor every moment, I have collected my favorite exercises and practices to share with you on this website.
Remember, you don’t have to be a trained yogi sitting on a mountaintop to experience the benefits of regular meditation practice. We all have plenty of opportunities as we go through our day.
