What was the last time you enjoyed a meal? Are you able to recall the taste, texture, color, and temperature of the food? Are you able to recall where you were at the time you had this meal? Did you eat alone, or with friends? Are you able to recall the mood and atmosphere at the meal? Did you have a great conversation with your friends and shared laughter? Did you take the time to savor every bite?
People often struggle to remember a memorable meal. They will often think back to a special occasion when they were with their loved ones and ate at a lovely restaurant in a beautiful setting. Sometimes they will think back to a home-cooked meal that their parents make whenever they visit. Maybe it was a recipe that their partner prepared for them on Friday night.
However, I might find it more difficult to ask you what you ate for dinner three weeks ago on Wednesday. You might struggle to remember the sensory details of that meal if I asked you. It tasted OK, not great, but it was still tasty.” Or perhaps you can recall a good meal. You might have bought a burger and fries at your favorite fast food restaurant. You brought the burger home and ended up watching your favorite TV show, eating the burger within a few minutes, then falling asleep on the couch. It’s hard to remember what the burger tasted like.
Many people eat on autopilot. People eat from a variety of emotions and routines. People may eat without thinking and not noticing the details or flavors of what they are eating. Some people eat to relax after a stressful day, or to forget about other problems in their lives. Others may have difficulty eating any food at all. Eating can be stressful because it is associated with fear, judgment, and negativity. Because of past traumas and body image issues, it can be difficult to enjoy good food.
Mindfulness is one of the easiest ways to change the unhealthy relationship most people have to this simple activity. Mindfulness can simply be defined as a willingness to pay attention in the present moment and bring an open, non-judgmental perspective. While mindfulness is becoming more popular and accepted in the culture, many still associate it with someone lying cross-legged on meditation cushions, focusing on their breathing while they are in silence. Although mindfulness can be practiced in a sitting meditation practice, this is just one way to live the mindful approach. Mindfulness can be applied to all activities throughout the day. Eating is one example of mindfulness.
Mindful eating means slowing down and paying attention to every bite. It can be helpful to start small in order to show how the process works.
How to Eat Mindfully
Start with a small piece of fruit or any other small item that won’t be affected by temperature. Start by setting a timer that lasts 3 minutes. You can place the food item in your palm. You can take a moment and look at the food item. Pay attention to the shapes and textures. It can be moved around with your hand to observe it from different angles. You should spend about 30 seconds looking at the food item. It’s possible to have thoughts like, “This is stupid.” When you engage in mindfulness activities, it’s normal for you to have many thoughts. If you find yourself lost in thought, just stop and bring your attention back towards your senses.
Next, open the food item and let it touch your nose. You should take in all the smells. Sometimes it helps to close your eyes and allow your senses of smell to take in the food. As you smell the food, notice if there is anything in your stomach. Take 30 seconds to smell the food.
Next, place the food item on your tongue. If you need to tune in to your senses, you can close your eyes once more. Do not eat yet. Notice how the food feels on your tongue. Notice if the flavor receptors in your tongue are already releasing any flavors. It should be left on your tongue for about 30 seconds.
Slowly move the food around in your mouth. Now take a bite. Slowly chew the food. Pay attention to the flavors that emerge. Pay attention to the sensations you feel in your mouth. It is how you feel when you chew the food. Notice the flavors that you are tasting. Take 30 seconds to chew the food.
Once you’re ready, you can start to swallow the food. Now notice how it feels in your throat as it moves towards your stomach. When you are done chewing, notice how your entire body feels.
This is the basis of mindful eating. This simple exercise teaches you how to tune in to your five senses when you eat. It is not realistic to eat every meal this way. However, it can help you to set a goal to start by eating one meal per day. If you are prone to eating quickly, it can be helpful to set a timer. Give yourself at least 30 minutes for your meal. Be mindful of every bite you take. Slowly chew each bite, before you move on to the next. You might find it helpful to stop chewing between bites so you don’t start moving onto the next one. Don’t panic if you find yourself going into autopilot mode. This is normal. It takes time to slow down your body and mind after consuming food for efficiency all your life. This practice can change your relationship with food and your body.
