If all of this sounds good, and you’d like to incorporate mindful eating into your life, here are 3 simple exercises to get started:
1. De-stress in three minutes.
Stress can be associated with weight gain, and many of us know that emotions can lead us to eat unhealthy “comfort foods.” Next time you feel stressed, take one minute to sit quietly, in an upright posture. Focus your attention on your heart, deepen your breath, and then focus your attention on the sensations of your inhale and exhale. Continue this for three minutes. Then, thank yourself silently and continue with your daily activities.
2. Notice your cravings.
This week, make an effort to become aware of your cravings. As each arises, take a moment to notice—without judgment—the tone of your craving, and ask yourself: What am I really feeling right now, and how can I best address that feeling? (In some cases, you may realize you’re hungry, but, in others, perhaps you'll notice boredom, fatigue, stress or other emotions.)
3. Feast slowly on one meal.
Eat one meal this week slowly, silently, and mindfully. Pause all distractions, including television, books—and, yes, even your smart phone!
Truly savor the appearance, scent, texture and subtle flavors of every morsel. Notice as the tastes evolve, and completely finish each bite before beginning the next. Stay aware as bodily sensations shift, and stop when satisfied. Eating this way helps you to consume fewer calories, but enjoy food more. A win-win!
Let's eat, drink and be mindful!