Mindful Eating Meditation

November 26, 2024 (updated from June 24, 2023)

Eating is a part of everyday life, an enjoyable and needed part. For centuries, it’s been a part of cultural rituals. It’s been the central focus of many events such as weddings, parties and holidays; and since Thanksgiving is upon us this week, I wanted to take time to talk about mindful eating.

This holiday in particular centers around food. Although food can be a source of joy, it’s often used as a source of fulfilment; not in the fill-our-bodies-with-fuel type of way, but as in, fill-our-bodies-with-comfort. This isn’t new information, but it certainly bears repeating.

Have you ever sat down to a meal with friends or family and starting gabbing over your meal? You’re enjoying each other’s company, laughing and connecting, but then you go to grab the other half of that roll and realize that you’ve already finished it? Do you feel disappointed, and think to yourself that you should order another roll?

This happens when we eat mindlessly; we put our hands to our mouths purely out of habit, because that’s what we’ve conditioned ourselves to do.

Think about it:

Do you have to have popcorn when you watch a movie?

Do you have to buy an extra container of French fries to eat in the car on the way home?

Do you have to have coffee first thing in the morning?

Do you have to finish everything on your plate?

If you answered yes to any of these questions, you’re a “habit” eater. This type of eating is similar to smoking; you know it’s not healthy, but you can’t stop because it’s just what you’ve always done.

You can re-wire your brain! It will take some time, because creating new habits always do, but it’s possible. Mind you, this is not guidance on how to start a diet, they’re just a few simple methods of how you can eat more mindfully. Some of the advice is the same, though, and for good reason.

Same portions, smaller plate

This gives the illusion that you have more food than you actually do, offering you more satiety. Make the most of it and buy some new, fun little plates just for your meals!

Eat alone

This will give you an opportunity to eat silently so your focus is on your food and you savor each bite.

Intention Setting Meditation

Plan your meditation session(s) to incorporate an intention setting goal for mindful eating using one or both of the above methods as a mantra:

Today, I will pay attention to every bite and savor the flavors

or

Tonight, I will choose to fill my ________ plate for my dinner

Have Patience

As I said, it will take some time to institute a new habit so be graceful with yourself and remember your end goal.

Whether you celebrate this holiday or not, these are good reminder for every day!

Namaste