Heard about mindful eating but can't figure out how to put it into practice? In this article, we offer 10 ideas to help you start trying, experimenting, and implementing mindful eating.
What is Mindful Eating?
Mindful eating refers to choosing and consuming food with awareness and intention. It's like a few minutes of meditation, which can be difficult to incorporate directly into our everyday environment. For this reason, we can begin to apply mindful nutrition in specific contexts that we choose.
10 Ideas for Implementing Mindful Eating
- Morning Coffee: Prepare your morning coffee or tea. Sit comfortably in a part of the house that pleases you, such as by a window, on the balcony, or in the living room, and give yourself a few minutes without distractions. Enjoy the aroma, warmth, and taste of the drink through small sips that fully engage your senses. Observe the flavors and how they change as the coffee or tea cools.
- Cleaning a Fruit: Choose a fruit you enjoy, such as an apple, pear, or orange. Before eating, take a moment to notice its color, texture, and smell. Peel and cut it slowly, paying attention to the sound and smell of the fruit. Notice how fruits have completely different characteristics depending on their type, variety, season, and degree of ripeness. Eat small bites, chew well, and focus on the flavors and textures.
- The Chocolate Exercise: Choose a piece of high-quality chocolate. Before eating it, hold it in your hands, feel its texture, and inhale its aroma. Take a small bite and let it slowly melt in your mouth, savoring the release of all the flavors.
- Mindful Lunch: During your lunch break at work, find a quiet place where you can eat undisturbed, away from your desk. Put away your cell phone or other distractions, and sit alone or with a close colleague. Focus on each bite, the flavors, and the textures. Observe the process of chewing and swallowing as the food travels to your stomach and continues through your gastrointestinal tract.
- Snack in Nature: Take a small snack, such as nuts and fruit, yogurt with honey and fruit, or a bowl of ice cream, on a walk in nature. Find a quiet place, sit comfortably, and eat slowly, enjoying the snack while listening to the sounds of nature and feeling the fresh air.
- Dinner at Home: Practice mindful eating at dinner by avoiding screen exposure. Set the table nicely and serve your portion along with water. Take a moment to appreciate the look and aroma of the food. Eat slowly, savoring every bite. You can also think about the food's journey from its origin to your plate, and allow yourself to feel grateful for the food you have tonight.
- Practicing Gratitude: Before starting a meal, take a moment to express gratitude for the food, those who prepared it, the journey it took to reach your plate, and the earth that provided it. Try to maintain this feeling of gratitude throughout the meal.
- Tasting Seasonal Foods: Choose a food that is in season to enjoy its peak flavor. It could be a fresh summer peach or two winter tangerines. Take the time to appreciate the unique properties of fruits at their peak season. If you live in the countryside, you might even pick the fruit directly from your garden.
- Kneading and Baking a Portion of Cookies: Through the baking process, you can develop a conscious attitude towards your food. Gather all the ingredients and follow the steps to make a batch of cookies to your liking. Focus on the process, the ingredients you use, and the smells that fill the kitchen as your cookies bake. Once they are ready, enjoy them with water or milk, accompanied by music, savoring the taste of freshly baked cookies.
- Tea to Accompany the Meal: Choose a tea you like, without sweeteners, and prepare it carefully according to the instructions. Enjoy this hot cup of tea along with your meal, which you have served in a calm environment without distractions.
Try these mindful eating exercises at least once or several times a week. Gradually, they will help you be more present when eating and enjoy your food more fully. If you feel that daily life has taken away your ability to enjoy your food in peace, affecting your weight or relationship with food, don't hesitate to contact us so that we can improve your diet together.
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