mindful eating 101 + tips to start implementing it
written by Jasmine Irven
While I’m definitely still working on my relationship with food, I have come a long way in being more mindful of what I’m putting in my body.
I’ve discussed before that I used to be a huge sucker for snacking. I was constantly eating – there were always at least a couple of snack options in the car with me on my commute, on my desk at work, and in the cupboards for after dinner.
And, while this isn’t inherently bad, and I actually encourage snacking and regular eating in my practise and meal plans, it’s also important to add this element of mindfulness to eating whenever we can.
For me, this meant making small shifts in the quality of the food I’m reaching for when I get the urge to snack, as well as fine-tuning my intuitive eating skills to be able to recognize when I actually need food, and when I’m just reaching for that food out of boredom, sadness, or habit.
what is mindful eating?
Mindful eating is a branch of mindfulness: being present in the here and now; being aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
Mindfulness is the antidote to auto pilot, and something which is often lost in our over-scheduled and chaotic lives.
As Thich Nhat Hanh writes in The Miracle of Mindfulness on the act of washing dishes,
“If while washing dishes, we think only of the cup of tea that awaits us, thus hurrying to get the dishes out of the way as if they were a nuisance then we are not ‘washing the dishes to wash the dishes.’... we are completely incapable of realizing the miracle of life while standing at the sink. [And] if we can’t wash the dishes, the chances are we won’t be able to drink our tea either. While drinking the cup of tea, we will only be thinking of other things, barely aware of the cup in our hands. Thus we are sucked away into the future-and we are incapable of actually living one minute of life.”
And so, let’s extend this idea to eating (more on other ways to be mindful here). Beyond what we’re eating, it’s also sooo important to look at how we’re eating. And hopefully doing so mindfully whenever we can.
mindful eating first means being aware of what you’re putting in your body + why
When you go to reach for food, first consider asking yourself:
What is the intention behind this food? Am I bored? Frustrated? Lonely? Sad? Or truly hungry? If you aren’t truly hungry, do something else to remove yourself from the temptation and urge. Go for a walk, listen to a podcast, put on some music and dance, just sit outside.
What does my body feel like it needs right now? Whenever possible, choose foods that are going to nourish your body. Namely, plant-based, whole foods. If your body truly wants to indulge then go for it. No judgement. Trust your intuition and be honest with yourself.
next, consider preparation
Have you heard of the old adage “what goes in comes out?” This refers specifically to the transformative powers of energy, especially when preparing food. If love and a nourishing spirit go into food while it is being prepared, it is likely the person eating the food will also experience those qualities.
So, do what you can to enjoy the cooking process. Find a recipe that gets you excited, turn on a fun playlist, and set aside more than enough time than you need to prep the food.
Before you sit down to eat, spend a few moments in gratitude for all that went into the food you’re about to eat, and how excited you are to enjoy it.
finally, indulgence
Throughout the physical act of eating, mindful eating means a reconnection with your food.
It means eating without your phone in your hand, scrolling your laptop, or watching TV. It even means eating without talking to others (wayyyyyy easier said than done, I know).
Instead, mindful eating means focusing on the food in front of you. It means focusing in on the smells of the food, the textures of the food on your teeth and tongue, the tastes and flavours of each bite. It means focusing on the current mouthful, rather than anxiously rushing to the next forkful.
When we reconnect with our food and add a little more intention to the process of eating we’re not only improving our actual digestion and absorption of nutrients, but we’re also increasing the pleasure associated with the meal.
mindful eating practise
Sit down and take a moment to notice where you’re sitting. What are your surroundings?
Take your first bite with your eyes closed.
Take a moment to smell your food. This simple act helps to activate your salivary glands, letting your body know it’s time to prepare for digestion.
Eat in silence, without your phone, TV or a book. Really take the time to be in silence and connect with yourself rather than finding ways to distract yourself.
Chew each bite 25 times. It may seem like a lot but many of us don’t chew enough which can impact our digestion!
Put your utensil down between each bite and really taste your food. Allow yourself to notice the textures, and to pick up on any smells and sensations your meal has.
other tips
If you didn’t make the meal yourself, try to identify every ingredient in your meal. Do you note any specific spices?
Try feeding yourself with your non-dominant hand. This allows for a sense of appreciation and gratitude for ease of life.
Eat with chopsticks when you can. This allows you to explore how it feels to eat with different tools, and slows eating down even more, allowing for greater appreciation.
affirmations for mindful eating
I choose to treat my body with the respect it deserves.
I choose health, happiness, and love for myself.
I will treat my body with respect and nourish it with what it asks for.
Growth comes from outside our comfort zones.
I feel amazing when I am nourished, and I deserve to feel this way.
I am grateful for this meal, and the work that went into preparing it.
final thoughts
Remember, change doesn’t happen overnight, and the process of eating more mindfully will take time. However, each step you take to connect with your body and food is a step forward, and should be celebrated!
What part of mindful eating do you find the most challenging? Comment down below!
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about the author
Hey there! I’m Jasmine, founder of the Sustainable Bliss Collective, a Certified Meditation Teacher, and lover of all things self-care, slow-living, and personal development.
I believe that ambition and self-care can coexist, and as such I hope to encourage and inspire you to take care of yourself, breathe deeply, connect with who you are, manifest your dreams, enjoy the blissful moments of each day, and make an impact in this beautiful world we call home.
Connect with me on Instagram here!
