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Written By: Tess Paul
We all know the oh-so-familiar feeling of shoving a bag of chips down our throats at 2 AM in the night before a big test, whether it be from stress or simply hunger. At the time, a quick snack may have been seen as a one-way pass to easing all feelings and desires, however, in reality, it can be often hard to recall if that experience was actually a pleasing or fulfilling one.
Typically, as victims of filled school days or busy work days, meal times are limited to minutes and snacks are more or less out of the question. That is why the idea of coming home to indulge in some of the finest cuisine out of your pantry is often such an enticing thought. However, this routine quickly fosters a cycle of mindless eating, or the concept that you are not mentally present during your meals but are rather consuming food based on perceptions of how you feel or might feel.
For example, let’s say you decide to treat yourself and order food from your favorite take-out place. There was a meal deal going on at the time so you ended up getting more food than you typically eat, nothing to complain about though. While you're chowing down on your food, lounging back on a sofa, and watching a movie, you start to feel your stomach go heavy and your pace start to slow. However, you still have a good portion of your food left to and the movie finishes up in around 30 minutes. You decide to power through; I mean, it’s supposed to keep tasting good right? And you’ll be too distracted by the TV to probably even notice a difference. The eating experience typically ends there, with you finishing the meal and experiencing one of two emotions: severe regret or indifference. Luckily, either emotion is a stepping stone toward mindful eating, a practice that allows you to properly enjoy your food, nourish your body in the right way, and improve overall self-image perceptions.
Mindful eating is not about restrictions. Actually, it’s quite the opposite. The practice of mindful eating is “process-oriented rather than outcome-driven”, meaning that there is no set goal to work toward, no heavy limitations to be bestowed, but instead merely a shift in your lifestyle. On the same note, mindful eating isn’t about being perfect, eating drastically more healthy, or even stopping the consumption of fast food altogether (Nelson 6). It’s simply the idea of savoring the moment, being conscious of what you are putting into your body, and how you and your body feel about it. Naturally, when incorporating mindful eating into your daily routine, your choices often shift to eating less, savoring your food more, and making more health-conscious food choices without feeling any pressure to do so (Nelson 6).
So, all this talk about mindful eating but you probably don’t even know where to start. It’s quite easy actually, so easy that it can be relatively accomplished in three bullet points.
Make observations about yourself and your surroundings: Emotional eating is not mindful eating. Think twice before stress or depressed eating. Be conscious of your posture, try to sit with good posture but remember to remain relaxed. Acknowledge your surroundings, turn off the TV or tune out the distractions and focus solely on your food. It might sound dramatic but this allows you to be completely present in the moment and the food you are about to eat.
Involve all of your senses: Ask questions. How do certain foods smell, look, or feel in your mouth? Do you like their texture? Is the look of the food appeasing? This allows you to gain more insight into certain attributes you enjoy, understand what senses you prioritize, and take in the food for all that it really is.
Acknowledge your hunger: Know your intentions. What is the purpose of this meal? Are you looking to be filled or is your body telling you just need a light snack. You should be looking to eat when you are hungry, but not starving yourself. Simply follow the tune of your body and its natural inclinations. Don’t take into account your thoughts or perceptions about when you should eat (do not skip meal times however).
Remember, it is completely normal and acceptable to not engage in mindful eating all the time. A tub of Ben & Jerry’s every once in a while won’t hurt, and don’t beat yourself up over it too. What really matters is that you actively attempt to be more mindful during eating: any level of improvement is to be celebrated.
For great advice and a more detailed description of the process of mindful eating, read this article from HelpGuide.org: https://www.helpguide.org/articles/diets/mindful-eating.htm
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