If you want to lose weight, the mindful eating tips will help you better understand your relationship with food, and if you’d like some inspiration for making every moment mindful,
Mindful eating, however, makes a process out of eating and eating properly. You do it slowly which helps with both digestion and satiation.
Mindful eating tips for everyday life
The concept of mindful eating is simple. Thích Nhat Hanh said it best in his mindful eating quote,
“Mindful eating means simply eating or drinking while being aware of each bite or sip.”
Mindful eating is one of the clearest ways to see how the practice of mindfulness can help us physically. here are 11 amazing mindful eating tips for every day in your life.
Mindful meal tips for everyday life
Paying attention to the experience of eating and drinking is a useful tool in your mindfulness practice.
- That explosion of flavor when you bite into a crisp, juicy apple…
- the delicious tingling as salted-caramel chocolate melts in your mouth…
- a glass of ice-cold water on a scorching summer’s day…
When it comes to eating, nothing beats the joy of taking that first bite into a much-anticipated delight – but once the initial burst of flavor subsides, the intensity of your experience inevitably diminishes, fading to mild satisfaction at best; cloying, dull or repetitive at worst.
The reason nothing quite matches the sheer joy of that first bite is, largely, because we’re no longer as attentive to our moment-to-moment experience. We don’t maintain that sense of freshness, wonder, and awe of a beginner’s mind.
Just imagine how your food would taste if you were able to sustain the same level of attention and experience as in your first bite. Just imagine how your life would look if you were fully present with all your senses in each moment.
Mindful eating tips involve paying full attention to the experience of eating and drinking, both inside and outside your body, and, as a sensation-rich experience, it’s great training in mindful eating tips practice.
When you eat consciously, you notice the colors, flavors, smells, and textures of your food. You become attentive to the sounds it makes as you chew. You bring your awareness to the responses in your body, the emotions you feel, and the thoughts that arise.
You observe what it feels like to experience hunger and satisfaction. The raisin exercise is the traditional introduction to mindful eating tips. Once you have tried it, you might like to move on to some of the practices over the page.
Mindful eating tips in drink up-
Take the first few sips of your morning tea or coffee with complete awareness.
- Where in your mouth can you feel its heat?
- How far can you sense it traveling down your esophagus?
- Can you tell on which part of your tongue the taste lingers?
Notice the difference drinking like this makes to your sense of thirst and your feelings of satiety.
CHECK-IN- In the course of your meal, rest your awareness on your stomach and notice how it is feeling.
Buddhist monks will regularly check in with their stomachs as they eat, asking if they are a quarter full, half full, three-quarters full, overfull. mindful eating tips can help avoid overeating and unnecessary weight gain.
SWAP HANDS- Eat a meal with one hand, holding your fork in your left hand if you’re right-handed, and vice versa if you’re left-handed.
Eating more slowly will help you become more conscious of the food you’re tasting. And as an added bonus, if you’re trying to lose weight, research shows you’ll eat 30 percent less if you eat with your non-dominant hand.
APPRECIATE YOUR MEAL- As you eat, reflect on the journey your food has traveled to get to your plate. The farmer who plowed the field, the seasonal worker who harvested it, the packers, drivers, and distributors.
The fisherman who was awake 72 hours catching that mackerel, right down to the person who went to work (perhaps you) to pay for the ingredients.
As you begin to appreciate the many people involved in bringing food to your plate, you may feel a sense of gratitude, and an appreciation for the way we are all, in fact, connected.
HOLD THE TALK- Have you ever eaten a meal in silence? Refraining from talking can acutely attune you to many levels of experience.
As well as enabling you to appreciate your food more, it’s a great way to experience being present without the pressure to be anything other than who you are.
Seeing and being truly seen can bring greater self-acceptance and increase feelings of acceptance of your friend/relation.
It also teaches you to be mindful when you’re with others, as opposed to being alone. If it sounds a bit daunting, try it for just five minutes at the beginning of your meal.
Using a Tibetan bell timer is a beautiful way to mark the opening and closure of the meditation, and the formality of the bell helps to remove any sense of self-consciousness. Try it with the Insight Timer app.
JUST EAT- If you tend to eat while you’re reading, online, working, or watching TV, try alternating these activities.
For example, read a page, then put the book down and eat a few mouthfuls, savoring the tastes, smells, and textures, then read another page, and so on.
Notice how different this feels from doing both activities at the same time. Try it with a salad or a sandwich, so you don’t get anxious about your food getting cold before you eat it.
CHEW THOROUGHLY- Try chewing each mouthful 30 times or more before swallowing it. Not only does this ease stress-related digestive symptoms.
Chew each mouthful 30 times. Not only does this ease stress-related digestive symptoms, it also gives you time to tune into your bodily sensations, thoughts, and emotions.
but it also gives you ample time to tune to all your bodily sensations, thoughts, and emotions. At first, it might seem laborious, but you’ll soon notice the calming effect it has on your system.
The act of counting will help keep you focused on the present moment, and you’ll soon know if your mind has wandered when you forget what number you’re on.
COOK SLOWLY- Find an afternoon or evening when you’re not pushed for time and ban electric gadgets in favor of chopping, slicing, whisking, and mashing by hand.
Use a stoneware pestle and mortar to grind spices and pick herbs or edible flowers from your garden or window box. Each time you add a new ingredient to your dish, tune in to your body, and ask it how much it needs today.
Taste your creation often, and notice the subtle changes the addition has made. Let your cooking become a mindful art.
SET THE SCENE- Instead of saving it for a special occasion – life is the special occasion – set the table with beautiful plates and cutlery, even if you are eating alone. In fact, especially if you are eating alone.
Using your favorite cup and saucer and laying a beautiful table feeds your senses, bringing a quality of reverence and ritual to your meal, and so nourishes your body, mind, and soul.
START SMALL- Make a decision to eat more mindfully and stick to it for one month.
Be realistic about what you’re able to fit in and, whether it’s one meal a week, one meal a day, one bite in every meal, or every time you eat something green, do your best to honor your commitment to yourself.
Keep a record of your experiences in your mindfulness journal and notice what progress you make.
Here are some Journal Articles for you
If you’re interested in learning more about mindful eating tips from an academic standpoint, there are a few key journal articles to put on your reading list:
- how to be mindful and 4 mindfulness worksheets
- 10 amazing life changer mindfulness quotes
- How to get started a walking meditation
- 10 amazing health benefits of mindfulness and easy meditation technique
- 5 easy way of Loving Kindness Meditation technique and benefit
- 101 way of Start a mindful breathing well
- 7 ways of mindfulness body scan meditation exercise: benefit
- Walking meditations: with peace is every step
- What is mindful eating: techniques, benefit, exercise
11 books on Amazon a definitely worth a read-
- Acceptance- and Mindfulness-Based Approaches to Anxiety:–Amazon
- Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World– Amazon
- Mindfulness: A Practical Guide to Awakening-Amazon
- Meditation for the Love of It: Enjoying Your Own Deepest Experience-Amazon
- 30-Minute Anxiety Meditation-Amazon
- Chakra Healing: A Beginner’s Guide to Self-Healing Techniques that Balance the Chakras-Amazon
- The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living-Amazon
- Meditation: 4 Books in 1-Chakra and Reiki Healing for Beginners,-Amazon
- Practical Meditation for Beginners: 10 Days to a Happier, Calmer You-Amazon
- Mindfulness Therapy Games: Social Skills Game That Teaches Mindfulness for Kids,-Amazon
- Little Book of Mindfulness: 10 minutes a day to less stress, more peace-Amazon