“Your body is precious. It is our vehicle for awakening. Treat it with care.” ~ Buddha

Are You Eating on Autopilot?

Do you eat too fast and rarely feel satisfied with your food? Are you like so many people, so busy and rushed throughout your day that you tend to grab a quick bite? Do you eat at your desk while working? Perhaps you find yourself eating in front of the television or while on your computer?

In a world of fast food drive-throughs, we have become accustomed to eating out of bags and cartons, without thought.

Why Mindful Eating Matters

Mealtime can be a time of communion and appreciation. Appreciation for the bounty of foods available to us, as well as for the hands that prepare it, is only part of being a mindful eater.

By eating consciously, we take time to savor flavors, colors, textures, and smells. In other words, we truly enjoy meals by slowing down. This awareness can even support the release of excess weight.

The Impact of Stress on Digestion

Mindful eating may seem simple — choose your food, prepare it, and enjoy it. However, if you become aware of your thoughts while eating, you might be surprised at how little of your consciousness is actually present.

Research shows that eating while experiencing stress disrupts digestion. In the short term, this leads to poor nutrient absorption. Over time, chronic stress while eating may contribute to irritable bowel syndrome, ulcers, weight gain, and eating disorders.

By becoming mindful eaters, we create a healthier relationship with food and with ourselves. When we pay attention to what we consume, we also become more aware of the messages our body sends us.

A Simple Mindful Eating Exercise

Here is an exercise to help you experience a mindful moment with food:

Take one grape and place it in your mouth. Close your eyes and notice the size, shape, and feeling of the grape. Roll it gently with your tongue and explore its texture.

With your eyes still closed, imagine you can see it clearly in your mouth. Make the color rich and vivid in your mind.

Now bite into it slowly. Notice the juice. Extract every drop you can. Observe the texture inside and how it differs from when it was whole.

Chew slowly. Extend the experience for as long as possible — perhaps even five minutes.

That grape may be the best grape you ever eat.

5 Quick Tips for Becoming a Mindful Eater

1. Never Eat Distracted

Turn off the television, computer, and phones when you eat.

2. Engage Your Senses

Eating is a multisensory experience. Appreciate the appearance, taste, texture, and aroma of your food.

3. Keep Mealtime Peaceful

Declare mealtime a space for pleasant conversation only. Eating with family and friends is a communion of souls. Keep it stress free.

4. Notice Without Judgment

There will be foods you like, dislike, or feel neutral about. Simply notice your reactions without labeling them right or wrong.

5. Listen to Your Body

Your body sends signals when it feels nourished. A helpful affirmation is:
“I eat to nourish my body, not feed my emotions.”

Make Mindful Eating a Way of Life

Practice mindful eating consistently, and it will naturally become part of who you are.