What is Mindful Eating? 

Mindfulness has become popular as a way to help reduce stress by bringing full attention and awareness to the moment without judgment. Mindful eating is bringing the same concepts of mindfulness to your body’s relationship with food and helping you focus on the sensual awareness of the food. Mindful eating is not a diet and has little to do with calories, carbohydrates, fat or protein. The intention is to help you savour the moment and the food and encourage the presence of your eating experience. Mindful eating is an excellent way to help support digestive health and to reconnect with food and help you make decisions for what is best for your unique body.

Below are 7 different ways you can practise mindful eating. These challenges are to provide you with new ways to connect with food and your body. As with all o my suggestions, take what resonates with you and leave the rest.

1 - Bless Your Food

Some of you may already do a prayer before each meal as a part of your faith. This first challenge isn’t intended as a part of any spiritual practice.  Instead, it is intended to help you to connect with what is on your plate, where it came from and what purpose it serves for your body. 

Before your meal, pause to really contemplate what you’re about to eat. Experience it with your senses by looking at it, feeling it if possible and of course smelling it. Notice what feeling it gives your body as you do this. Does it make you salivate? Salivating is the first step in the digestive process and it is a very important step so it’s great to allow yourself a chance to salivate. Do you get a grumbling in your tummy from anticipation? I also want you to think about where this food came from. Is it an animals source and perhaps another gave its life for you to enjoy this meal? Did a local farmer have a hand in helping to provide you with your meal? Did the food have to travel far? What is the story behind the food? 

Now with all of that in mind, bless your food. Thank the animal, farmer, distributors, etc. Think about the nourishment and energy this food is about to provide to your body and welcome it into your body. You don’t need to say a specific prayer (unless you want to), just bring all of this to your mind before partaking in your meal/snack. Then, enjoy!

2 - Meditative Tea or Coffee

Choose a favourite mug and sit in a favourite spot and get comfortable. Clear your mind as best as you can and focus only on drinking this full mug of tea/coffee. First, feel the warmth of the mug on your hands and note how that makes you feel. Then smell and really take it in and enjoy the smell. Start by taking a small sip and note the taste - as if you were sampling a fine wine. Then take another sip and compare. Drink the cup while mindfully noting every single sip and how it makes you feel. 

3 - Meditative Meal

Set aside time to eat a meal in a quiet setting (no external distractions). Clear your mind as best as you can and focus only on eating your meal. Take your first mouthful and then put down your utensil. Now chew very slowly and note how it tastes, how it feels in your mouth and any other sensations. Do this with every bite for the entire meal. Put down your utensil after every bite and focus only on the physical aspects and senses of eating. 

4 - Share a Meal

Enjoy a meal with at least one other person in a quiet setting (no external distractions). While you are eating, describe your meal to them. Describe the taste, texture, smell all from YOUR perspective. The other individual is to listen until you are done with your description. They can ask questions to clarify if they like. After you are done with your description, allow the person you are eating with to describe their experience of the meal they are eating from their perspective. Be sure to listen closely to their explanation without interrupting. Once they are done describing it, you can ask them questions if you want clarification. Eat the entire meal while only discussing the food and each person’s experience eating their meal. If you are done with your discussion before your meals are finished, enjoy the meal in silence and note how that makes you feel.

5 - Digestion

Before eating a meal, connect with your digestive system. Rate your hunger level. Take five deep belly breaths before eating to really connect with your tummy and note what you feel. Eat half of your meal or snack slowly and then take a break and reconnect with your stomach. How are you feeling? Are you noticing any sensations? Do a couple of deep belly breaths again and then slowly continue.

Finish when you feel satisfied, not full. Aim for feeling 80% full. After the meal, reconnect with your stomach. How are you feeling? Are you noticing any sensations? Do you feel satisfied? Does your body feel happy? Do you feel tired or energized after eating?

6 - Food for Energy

Note: If you have blood sugar issues or any other specific health concerns you may want to avoid this challenge.

Allow yourself to be really hungry. Ideally, do this one as your first meal of the day (breakfast) after not eating for at least 12 hours and, if possible, after vigorous exercise. Eat a healthy, high protein, high fibre meal. My preferred go-to is a smoothie. Then access how you feel. Do you feel the food providing your body fuel? Do you feel energized after eating?

7 - Indulge

Pick your favourite food, whatever that may be. Yes, even if it is ‘unhealthy’. We all deserve treats every now and then. The point is to eat the treat and really enjoy it as opposed to eating it mindlessly. Eat it super slow, as if you were going to describe it. If any negative or judgemental thoughts come into your mind about eating this food, do your best to dismiss these thoughts and get back to fully enjoying your treat. Make note of the taste, texture, smell, etc. Also, make note of how your body feels after you eat it.