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Irrational beliefs and cognitive distortions can lead to unwanted behaviors, including with food. If you’ve been under the spell of false beliefs and deeply ingrained habits, you’ll need some positive behaviors to replace those.
Mindfulness is a very powerful and effective practice you can incorporate into your mealtimes. It has many benefits, including that it:
- Helps your brain to register when you’re full, leading you to intuitively eat portions that are ideal for your body
- Allows you to savor and enjoy every bite, treating yourself kindly
- Makes life feel richer as you appreciate the abundance of food in front of you
- Alerts you to old behaviors or unwanted habits that may creep back in
- Gives you more appreciation for every moment of your day
Here are some suggestions for mindful eating. Practice some or all of them until they become woven into the fabric of your being:
- Strive to eat meals sitting down—simply notice (without judgment) the times you eat standing up, such as accepting free samples at the grocery store, or tasting food while you’re preparing meals
- Make your kitchen or dining room a pleasant and aesthetically-pleasing place to eat
- Keep fresh fruits and other beautiful foods in view to encourage you to eat them
- Aim for a variety of colors and foods in each meal
- Spread your entire meal in front of you before you begin eating
- Turn off electronic devices and put away any reading materials
- Chew each bite of food thoroughly, noticing the tastes and textures
- Pause and take a sip of water or tea between bites or wait until the end of the meal
- Tune in to your body and notice the effect the food is having
- Notice the difference between hunger, desire, cravings, satiation and pleasure
- Plan mindful meals with family members, friends or a support group – sometime try to experience dining together in silence
- Start with five minutes of mindfulness at a time if that’s what you can manage
Use this affirmation to reinforce your commitment to mindful eating:
I listen to my body’s messages and give it what it needs.