Ancient mind-body practices – like meditation, yoga, tai chi, and the healing arts (music, dance, art, etc.) – are more mainstream than ever in the U.S. These teachings on mindfulness have been passed down from generation to generation and we are truly privileged to apply these teachings in the modern age. The focus of this article is on something not as widespread – mindful eating. In essence, mindful eating involves cultivating mindfulness within yourself and then applying that mindfulness to your relationship with eating and food. This alternate way of living is truly powerful because it’s a journey towards a more peaceful connection between the mind and body. And as more studies on mindful eating become published, the results are clear: mindful eating can reduce the occurrence of disordered eating and promotes long-term metabolic balance in the body (1).

Mindful Eating 101

Let’s take a look at some of the foundations of mindful eating …

• The first foundation of mindful eating is the acknowledgment that the act of eating is a complex set of processes. Yes, eating food is related to our biological need for energy and nutrition. But, there are also many other reasons for eating – to celebrate life events, socialize with others, obtain pleasure, connect with our culture, and comfort the soul (2).

• The second foundation describes mindful eating as a way to maintain a balance between those biological needs and social influences for food. Temporary imbalances are normalized. Therefore, people are encouraged to observe any imbalances non-judgmentally. As well as gain insight into their current harmful eating patterns (2).

• The third foundation strongly emphasizes using personal inner and outer wisdom to increase balanced eating. There are countless thoughts and decisions people make in regards to their bodies and food every day. This inner and outer wisdom means having the ability to create healthy solutions to those challenging eating situations (2).

Cultivating Your Inner Wisdom

Have you ever watched an infant or toddler eat their food? At this age, most children are amazing mindful and intuitive eaters. They eat when they are hungry, stop, or turn away when they are full. They also reach for their favorite foods first! Unfortunately, most adults become disconnected from their internal cues throughout the course of their lives. Mindful eating aims to address this disconnection by cultivating inner wisdom (2).

Inner wisdom involves tuning into those experiences of hunger, fullness, taste, and satisfaction; as well as, thoughts and emotions related to eating. As people bring more awareness to their relationship with food, they can use insights to develop long-lasting balanced eating. Plus, it can also lead to struggling less with external pressures of eating (i.e. - diet culture, food rules, etc.) and unhealthy eating habits (i.e. - restricting, overeating, binging, etc.) (2).

Cultivating Your Outer Wisdom

When most people address food choices based on health and nutritional information, those choices are often accompanied by self-judgment, guilt, and/or deprivation. Diet culture in the U.S. has categorized foods into “good” and “bad”; which amplifies negative emotions and harmful eating patterns. Fortunately, mindful eating subscribes to the notion that food choices are to be respected (not judged). It also emphasizes the addition of foods into the diet that benefits not just the body, but the emotional mind (2).

Like cultivating inner wisdom, cultivating outer wisdom is another essential piece to the puzzle of life-long balanced eating. Outer wisdom is about infusing mindfulness and gentle nutrition into those moments of deciding what to eat. Over time reviewing which foods bring satisfaction can promote a peaceful relationship with the body. While also selecting certain foods that can be lessened with little to no regret because they add no value to your physical and emotional self (2).

A Mindful Eating Activity with a Mediterranean Twist

Notes: This mindful eating activity is best practiced in a neutral state of hunger; about 2 hours from the last meal or snack. The body should not be in a state of great hunger or fullness.

1. Grab a piece of bread or flatbread available in your home and tear off two small pieces. Also, pour a tablespoon of olive oil into a small saucer.

2. Find a quiet place to sit at a table and place the bread and olive oil in front of you.

3. Sit up with your spine straight, heart pressed forward, shoulders relaxed, feet flat on the floor, and hands gently laying in your lap.

4. Take three slow breaths. Inhaling through your nose and exhaling through your mouth.

5. Choose a piece of bread and dip it lightly into the olive oil. Bring the food up to eye level and begin to observe with awareness and mindful curiosity. What color(s) is the bread? Is the texture soft, rough, hard, etc.? Are there noticeable air bubbles in the bread grain? What color is the olive oil? Has the oil stuck securely to the bread or is it dripping down?

6. Bring the bread piece close to your nose and inhale deeply. Pause for a few moments and take another inhale. What does the bread smell like? What thoughts arise when smelling the bread and olive oil? What emotions arise? Do you notice any hunger, fullness, or desire signals within?

7. Place the bread piece in your mouth. Allow the food to sit on your tongue for two breath counts without chewing. When ready, begin to chew the bread with olive oil one bite at a time. How did it feel to let the food sit on your tongue without chewing? How does this food taste? What flavor notes are you experiencing? Does the food taste as expected? Why or why not?

8. After swallowing repeat step 4.

9. Choose a second piece of bread and dip it lightly into the olive oil. Again, bring the food up to eye level. This time, while observing the food with awareness, visualize the journey this bread piece with olive oil must have taken to be here in this moment. What were the steps in the process from a seedling to its purchase online or at a grocery store? Visualize the natural elements (earth, sun, water, etc.) providing essential nutrients to this seedling. Visualize the many people that worked hard to bring this bread and olive oil to your table; including yourself. Notice your reactions to this contemplation, such as a sense of gratitude or awe.

10. Decide whether you’d like another bite. If so, repeat steps 7 and 8. Otherwise, put the bread and olive oil away and save them for later.

This mindful eating activity is based on a mindfulness-based intervention study on mindful eating by Daubenmier et al. (1).

Written by Carmen Castro

Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of 52 Weeks, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly is also a co-founder of Olivaio.

Frequently Asked Questions

Q: Do I need to practice meditation to mindfully eat?

A: No. Meditation is not a requirement for mindful eating. However, as you bring awareness and peace to your relationship with food you may be inspired to try other mindfulness practices, like meditation, yoga, tai chi, etc. Alternatively, if you do have a mind-body practice already, this may support your mindful eating journey.

Q: Is mindful eating backed up by research?

A: Yes. There are many research studies demonstrating the effectiveness of mindful eating. Two studies have been cited in this post and more mindful eating information is just a Google Scholar search away.

Q: How long does it take to learn to eat mindfully?

A: It depends because every person’s learning process is different. Building a stronger connection between the mind and body takes time and energy (2). And this kind of investment just might be worth it.

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References

Daubenmier, J. (2021, March 2). Mindfulness of Eating and Cravings [Holistic Health 540 Course Lecture]. San Francisco State University Zoom Platform, San Francisco, CA.