Part 3 is about finding ways to build mindfulness around food into your everyday life.
Suggestion 1: Focus intently on the first two bites of a meal, no matter where you are. This is also a great way to simply bring mindfulness into your busy everyday life. Even if you are out to eat or are grabbing lunch in the cafeteria or breakroom, take a moment to concentrate on your breathing, consciously inhaling and exhaling once or twice.
Suggestion 2: When you find yourself wanting to eat, pause and ask yourself a few questions. Do I feel hungry? Am I feeling stressed? How am I feeling? What would happen if I rested for a few minutes? Or if I took a short walk? If I do eat something, can I enjoy it and do it mindfully?
Suggestion 3: Start small! Begin to focus on eating mindfully at just one meal a day. If possible, decide which one in advance. Bonus points if you choose a meal where you’ll have a pleasant atmosphere without distractions such as music or technology. Take your time and pay attention to taste, smell, consistency, temperature, the aroma of the food. It sounds like a lot, but doing this probably won’t take more than 15 to 20 minutes.
Mindfulness & nutrition diary
Another tip is to keep a mindfulness & nutrition diary for a little while. You can track this information in the notes section of your mySugr app! For example, these questions can give you a great place to start.
- Did you eat carefully and at a reasonable pace?
- What thoughts did you notice while eating?
- Did you have any particularly pleasant (or unpleasant) feelings that you noticed?
- Did you feel satisfied after the meal? How was your energy level?
- Did you enjoy your meal?
- Did you eat alone, or with company?
- Were there any automatic thoughts about your food?
- How big were your portions?
- Did you notice any distractions during your meal?
- What was the atmosphere like when you were eating?
- Did you appreciate and enjoy your meal?
- How are you feeling right now?
- Do you need food, or is there something else driving your craving?
These are just a few thoughts and ideas to help you put everything we’ve talked about into practice. With that, be proud of your new approach to eating mindfully and above all, enjoy the food!
The mySugr website does not provide medical or legal advice. mySugr blog articles are not scientific articles, but intended for informational purposes only.
Medical or nutritional information on the mySugr website is not intended to replace professional medical advice, diagnosis or treatment. Always consult a physician or health care provider with any questions you may have regarding a medical condition.