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Mindful Eating

 


  Have you ever taken a picture before eating? If yes, how often have you done that? let's move on, how long does it take for you to eat? According to a study, people spend an average of two-and-a-half hours a day eating, but more than half the time, we're doing something else. The reason are we're driving, reading, watching television, or checking social media, without being fully aware of what we're eating. This is what is called mindless eating.

  Mindful eating means focusing on the present moment, while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. Eating as mindfully as we do on retreat or in a mindfulness course is not realistic for many of us, especially with families, jobs, and the distractions around us. There are a variety of approaches to mindful eating, some rooted in forms of Buddhism, others tied to yoga. Simply put, mindful eating is learning to pay attention. Let's take a closer look to practice mindful eating.

  Distracted eating versus just eating. This is also called multitasking and eating. Multitasking and eating is a recipe for not being able to listen deeply to our body's needs and wants. When we are distracted, it becomes harder to listen to our body's signals about food and other needs. When you are eating, try single-tasking and just eating, with no screens or distractions. So while formal mindful eating practices maybe what we think of when we look back on a mindfulness course or retreat we attended. 

  Be curious and make observations. Observe yourself, as well as the food you're about to eat. Notice how you're sitting, sit with good posture but remain relaxed. Acknowledge your surroundings but learn to tune them out. Once the food is in front of you, take a moment to appreciate it. Pay attention to the textures, shapes, colours, and smells of the food. 

  Eat slowly. Yes, eat slowly and surely. Continues to eat slowly as you talk with your dining companions, paying close attention to your body's signals of fullness. On the other hand, if eating alone, try to stay present to the experience of consuming the food. Focusing on a food's flavour. You can tell when you've had enough of the flavour.

  The benefits of mindful eating can help you to slow down and take a break from the hustle and bustle of your day and anxiety, improve your digestion by eating slower, feel fuller sooner and eat less food, make a greater connection to where your food comes from, and eat more balanced way. 

  In conclusion, practicing mindful eating forces us to slow down, focus on the present moment, and notices what we're really feeling. Eventually, you may feel that the benefits of mindful eating are paying off and find that you have more energy to put toward the other things that add flavour to your life. This is what the old said, "Food is given from heaven, be fully grateful for it". Thank you and have a nice day 😀.


References:

  1. 8 steps to mindful eating - Harvard Health (2016). Available at: https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating.
  2. 6 Ways to Practice Mindful Eating - Mindful (2019). Available at: https://www.mindful.org/6-ways-practice-mindful-eating/.
  3. Mindful Eating: What is Mindful Eating? - zen habits (2022). Available at: https://zenhabits.net/what-is-mindful-eating/.
  4. Mindful Eating - HelpGuide.org (2022). Available at: https://www.helpguide.org/articles/diets/mindful-eating.htm#:~:text=Mindful%20eating%20is%20maintaining%20an,taste%2C%20satisfaction%2C%20and%20fullness.
  5. 11 Benefits of Mindful Eating - U.S. News (2019). Available at: https://health.usnews.com/wellness/food/articles/benefits-of-mindful-eating



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