Eat, Drink, and Be Mindful
By Karla Jensen, PhD
If you were to enroll in a mindfulness course, you’d probably engage in an exercise where you’d eat a single raisin. The instructor would first ask you to consider all the environmental and human energy necessary to get that raisin to you. You’d then be invited to smell, feel, and visually examine the raisin. Finally, you’d s-l-o-w-l-y eat the raisin, paying careful attention to all aspects of your experience. The purpose of this exercise is to bring awareness to how something so ordinary can be extraordinary if we note it.
Reading a description about eating a raisin may cause your mouth to water or your stomach to gurgle with digestive juices because the mind and body are inextricably connected. Eating can have a profound impact on our overall health and well-being which is why it is wise to pause and consider our eating habits. Practicing mindfulness while eating – just like bringing present-moment awareness to any aspect of life – is simply paying attention to the full experience of eating without judgment. Rather than mindlessly gobbling up what’s in front of us (and then being subsequently shocked by the empty plate or chip bag!), adding a bit of mindfulness can help us more fully enjoy our food, make healthier choices, and encourage a sense of presence
and gratitude.
With all of life’s obligations, for most of us, eating at a snail’s pace may not be realistic. Still, a diverse set of practices can be useful as we strive to pay more attention to how we eat. Several studies published by respected health-related organizations, including the National Institutes of Health, share how such strategies can improve digestion, in part because we are less likely to overeat or eat something which doesn’t agree with us. By noticing each bite and chewing food thoroughly, nutrients can be more easily broken down and absorbed by the body. This in turn improves our vitality, mood, and the overall enjoyment of what we consume.
Especially during that Halloween to New Year stretch when we may be more likely to eat and drink more mindlessly, here are a few reminders to support a mindful mindset.
SLOW DOWN AND SAVOR. Putting your utensils down between bites is a time-tested technique for intentional eating. Slowing down not only helps you find more pleasure in your food, it also gives your body time to register that it is satisfied. Paying attention to your hunger and fullness cues can help limit overindulging.
ENGAGE ALL YOUR SENSES. Notice the colors, textures, and aromas of your food. Take the time to really look at and smell your food before you take that first bite and throughout a meal.
INVITE OTHERS TO THE TABLE. Enjoying the company of others nourishes us emotionally, and the conversations we share can help us eat and drink at a slower pace.
CAREFULLY CONSIDER YOUR SCREEN CHOICES. Since the invention of the TV-tray, screens have been a mealtime distraction. While pizza and movie nights may bring us together on occasion, take note how habitual screen use (including your phone) steals attention from the experience of eating and drinking.
DON'T JUDGE YOURSELF. If you are making a concerted effort to focus on what you are eating or drinking and then your mind wanders, gently bring it back to the present moment. If you find yourself overeating or making unhealthy choices, don't beat yourself up about it; simply acknowledge what happened and move on. Mindful eating is a valuable tool in bringing present-moment awareness to life. Whether it’s the once-a-year indulgence or your daily go-to treat, allow yourself the mind-body awareness to appreciate it. Bon Appetite!
Karla Jensen, PhD, is a professor of Communication Studies and Contemplative Practices and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.