"Balancing Busyness: Nourishing Busy Lives One Bite at a Time"

Earlier this week I took a poll to find out what areas of your life you would like to integrate mindfulness in 2024. Of those who voted, 80% chose eating habits, with physical activity ranking second place. Based on the poll results, I thought it would be helpful to share with you tips for mindful eating.

First, it’s important to acknowledge just how much we tend to do at any given moment and how it can impact our ability to enjoy our meals. For example, think about your breakfast this morning. What were you doing as you ate your meal or drank your cup of coffee or tea? Did you sit down and really just allow yourself to savor it without having to tend to your to-do list or other obligations? Or, were you eating “on the run” as you headed into the office or to an appointment? Maybe as you ate you watched your favorite sitcom, scrolled through social media, responded to emails, talked on the phone, or perhaps all of the above! If so, rest assured -- you are not alone. ?

Jon Kabat-Zinn, a biologist who developed the Mindfulness Based Stress Reduction (MBSR) program, has said that although we are human BEINGS, we tend to be more like human DOINGS. We are so conditioned to be doing all of the time that we end up missing out on many of the moments of our lives, including our meals. The good news is that with mindfulness practice we can become aware of this tendency. Instead of mealtimes slipping on by, they can remind us of the importance of taking time to disconnect and be more present for our lives and our meals.?

Mindful eating is a simple, yet profound way, to engage all of our senses to connect more fully with the here and now. Here is a guide to a mindful eating practice that you can try with a snack. Although it is traditionally done in the MBSR program with a raisin, any snack of choice will do. Whatever type of food you choose, try to cultivate what’s known as a “beginner’s mind,” looking at your snack as if you are seeing it for the very first time.??

Begin by using your sense of sight and notice what it is that you see, such as your snack’s color, shape, size and markings. Maybe try raising your snack up to the light and notice any changes in what you see when you look at it in different lighting. Next, place your snack in between your forefinger and thumb and using your sense of touch, notice what you feel. Is it hard, malleable, sticky or smooth?

Although most of us don’t typically do this with food, for purposes of exploration, gently raise your snack to your ear and notice any sounds as you squeeze or roll your snack in between your fingers. Do you hear crackling, crunching, or some other type of sound? Next, bring your snack to your nose and begin to smell it. What do you smell? You may notice that the inside of your mouth begins to water. Or, you might sense some impatience and a desire to place your snack in your mouth. As much as you’re able, be patient and curious of whatever is arising moment to moment.?

?Now, slowly and mindfully begin to bring your snack towards your mouth and gently place it in between your lips. Notice its texture between the lips. Maybe you’re noticing its temperature. Is it cold or warm? Next, allow your snack to enter your mouth and notice the flavor and sensations against the tongue and roof of the mouth. ?

When you feel ready, decide which side of your mouth you will take your first mindful bite of your snack with and then, take a bite of your snack. Begin to notice any changes in its texture as you continue to mindfully chew it. What flavors are present and what sensations can be noticed as you continue to chew your snack? Once you get the urge to swallow, mindfully swallow it.

Now, just allow yourself to rest in silence for a few moments, maybe even inviting the eyes to gently close. Give yourself the permission to just be with the experience and to really notice what is arising in the moment after having eaten one snack mindfully. You be surprised at just how satisfying even a snack as simple as a raisin can be when we pay attention and eat mindfully. You may also notice how it really doesn’t take much effort to pay attention. We just need to make the choice to pay attention.?

This mindful eating practice can show you how the moments of our lives are better when we chose to actually show up for them – one bite at a time. This weekend I invite you to try practicing mindful eating with your next meal, or even just a small snack. I’d love to hear about your experience! Thanks and have a great weekend! ?

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