When was the last time you paid attention to what you were eating?

We rarely pay attention to our food. We may take a nice picture for Instagram before we eat an amazing dish, but once we sit down to actually eat our attention is on everything except eating. We are distracted by work, our phone, a book, the tv, our thoughts and emotions, and even by conversations. 

The first time I really paid attention to what I was eating was in a mindfulness meditation class. My teacher brought in grapes for the class to experience. He gave each person a cup of grapes and told us to pick one up. He had us look at the grape, feel it by moving it around in our hand, smell it, and listen to it (there was actually a sound when you shook it). He then told us to put it in our mouths but not to bite down on it. We just moved the grapes around our mouths. Finally, he told us to bite into it; it felt like it exploded in my mouth!

I can honestly say I have never tasted a better grape in my life! It was such an amazing experience. I didn’t even want to eat another grape because that one grape left me completely satisfied. 

The funny thing was, there wasn’t anything special about the grape other than I gave it my complete attention. It made me think about all the other food I was eating that I wasn’t fully enjoying.

When we eat mindfully, we slow down and pay attention to the food in front of us. We are intentional with our eating rather than being on automatic pilot. This can help us to recognize when we are truly hungry or full, and also when we are eating our emotions. This creates space for us to choose the relationship we want to have to our food. 

While it can be helpful to have a mindfulness meditation practice, you definitely don’t need one to begin eating more mindfully. 

Here are a few ideas to get you started:

• Eat slowly. It takes 20 minutes for your brain to know you are full.

• Put away all distractions. Don’t bring your phone to the table, turn off the tv, and save your book for after you eat.

• Use all your senses when you are eating.

• Take small bites and put your fork down in-between bites.

• Chew your food thoroughly.

• Tune into physical signs from your body. Notice if you are hungry or not.

We all have busy lives so it can be unrealistic for us to think we can be mindful for every bite of food we take. Start by trying to be mindful for one snack or one meal this week. Notice if this practice helps you to feel more satisfied with your food. 

Keep in mind it is a practice so try to approach it with compassion towards yourself rather than judgement. As with all new habits, start small and build from there. 

I’d love to hear if you are going to try to eat mindfully. Let me know in the comments or ask questions if you have them!