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Wellness Buzz: Mindful Meals

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How To Create A Mindful Meal

by Stephanie Pollock

Mindful meals can be supportive to slowing down when nourishing our bodies. When we are present with our food, it can be easier to hear our body's hunger and fullness cues. Honoring these messages from our body can foster a deeper connection with ourselves. When are we engaging in another act while eating, we can miss the messages our body is sending us throughout our eating experiences. So what supports the creation of a mindful meal?

  1. Put away the technology. Turn off the television, ditch your phone, shut down your iPad and your computer. I completely understand how difficult this may be at first. We live in a culture that drives the message to "multi-task or distract ourselves as much as possible." Mealtimes are an important part of our day that deserve the space and time that we give to all the other tasks that we prioritize throughout our day. Music, setting up a pleasant environment, and plating our food creatively are some ways that we can experiment with making our eating experiences more pleasurable and interesting, without technology present.
  2. Chew, chew, chew. When we chew our food fully, we can notice the different tastes and textures of our food. Chewing can give us the opportunity to learn more about our bodies, and its likes and dislikes. As we chew, our body will send us messages from stomach gurgles, to shifts in our energy, and changes to our mental clarity. These messages can be a guide toward what supports us in feeling energized and vibrant after our meals and what does not.
  3. Breathe. Deep belly breaths can be supportive in slowing us down and coming into the present moment. When we focus on our breath, it can invite our attention to right now, where we can experience our meal in an entirely different way. Tastes and textures can become more pronounced as we become more aware of our food through our breath. Breathing can also foster a relaxation response in our bodies where digestion can function optimally. You can initiate your next meal by taking 4 or 5 deep belly breaths to prepare your body for the nourishment about to come in. This small act at the beginning of any meal can facilitate the creation of a mindful eating experience.

This items Topics: lifestyle / health

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