Mindful Eating

Mindful Eating

by Simanto Khandaker

3 steps to having a more mindful eating experience:
Preparation (Remove distractions)
Observation (Utilize all senses while eating)
Reflection (Bringing awareness to how the body & mind processes the experience)

Preparation: The goal is to minimize distractions and maximize opportunities to be present. For example, finding a secluded location, turning off the phone/tv/computer, washing dishes, removing disruption by informing others about your intentions eating mindfully.

Example: When i'm eating with a group of people, I usually take a few minutes to set my food, and put my phone face down, on silent, and about an arms length away from me. Usually, in front of my food, where I have to reach across my food to get the phone. It allows me to be conscious about my reaction to the phone's vibration (ringing).

Example: When I'm eating alone, I put my distractions (phone, reading material, computer, to do list, etc.) in another room, set my table, wash dishes used to prepare my meal before eating. This allows me to minimize the to do list before moving onto the next step.

Observation: This is the big one! The goal is to use all the senses while eating: taste, smell, touch, hearing, and sight. Observation can be more impactful if the first step, preparation, is done to the best of our ability. Minimal distraction allows us to focus on the experience.

Example: Eating a peanut butter sandwich: I look at the bread, the ratio of peanut butter, how it flows, the grains and patterns of the bread, the crust and other characteristics that I see. When I pick up the sandwich, I feel the texture of the bread, the temperature, the peanut butter, etc. As it approaches my mouth, I smell the sandwich, and after every bite I try to find another aroma. I observe how it impacts my taste buds, and listen to my chewing or other sounds. I give myself 5 - 10 minutes before moving on to the second half and reflect on my experience.

Reflection: The goal is to create an open connection with our body and mind. For example, I observe my thoughts, feelings, body posture, stress, etc... Taking an inventory of myself.

Example: When I have a peanut butter sandwich, my mind usually goes back to when I was in college. My roommates and I used to make, hot pressed, peanut butter sandwiches. The bread was toasted, the peanut butter melting, the jelly combined with the peanut butter and bread. It was something we did when we didn't want to cook and were too tired to go out. It was quick and delicious. At this time, my body is relaxed, eyes are closed, and I feel happy to have gone through the experience.

Reminder: Give yourself permission to be present and accept that sometimes it will be challenging. Each attempt is a step closer to having a more mindful eating experience.

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