Eight simple steps to mindful eating

Practicing mindfulness at mealtimes can help break unhealthful eating patterns and tune into the pleasures that food has to offer. Here are a few of my suggestions to use as guidelines ~ giving your self time and replacing compassion for criticism and joy for judgment.

1. Be sure you are hungry: eat intuitively ~ as your body tells you ~ and with enjoyment and pleasure
2. Be grateful: before each meal, take a moment to breathe. As you are breathing, think about the food, where it comes from and the nourishment it offers you
3. Eat with all five senses: look at the food, its colors and textures. Smell the aroma and notice the sensations as the food moves into your body
4. Eat “as if” the whole world is watching ~ compassionately
5. Have a meal or a snack without any distraction ~ or as little as possible
6. Look behind the craving: if “craving” is present, sit with it for a few moments. Jot down the emotions and feelings you are having. Watch the cravings rise…and fall
7. Eat one meal a week or more in silence, mindfully: focus on awareness and leave the newspaper, TV or other endeavors alone for now
8. Choose acceptance: if you do overeat, don’t punish yourself by starving the next day. Accept what has already occurred and remember: failure in not falling down but staying down

Above all be flexible. Healthful eating is like the practice of yoga: each day is different. Allow yourself to eat what nourishes you each day rather than sticking to a rigid routine. Eating mindfully is a practice, taking time and patience. Be kind to yourself and never do anything that is less than in your very best interest. A new life awaits!