Eating with Intention
Eating is a powerful and joyful process that our society allows us to check out of, rather than checking in. Mindful eating is a process that allows us to take control and, as proven in a study published in PubMed, allows you to replace impulsive habits with more intentional and healthier choices. In essence, it is a process in which we pay closer attention to our food. It serves to reduce stress, increase enjoyment, ease digestion, help with weight loss, and most importantly: give you control.
I want to show you how you can start your journey. “But, hey!” You shout, determined to find a flaw in this seemingly idealistic routine, “This sounds like it’s going to take a lot of time, and I don’t have time!”
And to that, I only have half a retort. Yes, mindful eating will take more time than the everything bagel from Starbucks you might be used to scarfing down on your way to work, but the outcome is truly worth it.
Picture this: you just ordered your favorite meal- mine is the Rainbow Roll from Sushi Zushi, so that’s what we’re going to go with for this hypothetical, but feel free to take creative liberties in your own mind. You snap those chopsticks apart and isolate your first piece, bathing it in a coat of soy sauce before taking your first bite. Immediately the flavors erupt, the umami-ness of the soy, the glorious mix of fish, finished off with the perfect balance of avocado and rice. You chew slowly, savoring every flavor and when you finally finish, you are eager for the next piece. You have an in-the-moment awareness of the food you are eating because what other moments would you want to be in?
There you go, you’ve completed the first step to mindful eating.
The key, of course, is to make sure you don’t stop here and to take it slow.
So let’s start from the beginning. Before you dive into your meal, you’re going to want to take a few deep breaths. Acknowledge that this isn’t going to be like how you normally eat meals. Check-in with your body, and try and focus on your intention for this meal. Are you starving, or are you eating now so you don’t end up hungry later? No wrong answers, just make sure you’re asking the questions.
As you begin to start eating, take note of how the meal is affecting each of the senses. Employ all five and use each to make observations. Don’t rush through this, but eat slowly, and take time to pause and check-in with your body. Appreciate what you are liking, what makes your body feel good, and acknowledge the opposite.
Now, this part may seem a little strange, but consider the origin of your food. The journey it has taken from the earth all the way to you. (This is difficult to do when you are attempting to consider the origin of a microwavable Kraft Mac & Cheese bowl. This is why mindful eating encourages a nutritious lifestyle)
When you complete your meal, express gratitude to yourself over the nourishment you just experienced. Consider again how the meal made you feel.
And you’ve done it! You have officially eaten mindfully. Of course, this isn’t always an option in our busy lives but if you have a few extra minutes to spend at the kitchen table, this is a perfect way to kickstart your intentional life.
For a guided process, the Headspace App offers a mindful eating meditation, and many can be found on Youtube as well.
