By being aware of the experience of eating, patients can notice specific emotions that influence eating based on feeling rather than actual hunger. The mindful practice inspires desire in eating on a positive note, such as a desire for creativity, connection, and even spirituality.
Tips for Mindful Eating
- Chew food slowly
- Notice the flavors and textures
- Find gratitude in each bite
- Before eating, focus on the breath. Notice both physical and emotional sensations.
- Do a belly check: are you experiencing hunger in your stomach?
- Do a food check: is the food you are choosing the best choice for your right now? Is it really what you would like to eat?
- Stay aware of your fullness while eating. Midway through the meal do another belly check. Are you feeling satisfied? If yes, there is no need to feel uncomfortably full by continuing to eat.
- While eating, chew thoroughly. Not only does chewing help break down the nutrients in food, it inspires slower eating. Slow eating helps the brain focus on how much food is actually being consumed.