How to eat mindfully

Very often we eat without thinking. We put food in our mouths while working on the computer, watching TV, or running. Become aware when you eat by slowing down and fully experiencing all elements of the food. Take some time to explore each of the following during your next meal and see the difference.

View: Look at your food and appreciate the colors and placement on your plate. Imagine how she grew to get there, and all the care she received to be here, to nurture you.

Smell: Bring the food up to your nose. Tune in your scent. Describe it with words.

Physiological response: Before your food goes into your mouth, notice that saliva is being generated in your mouth. There is a mind/body phenomenon in the way the senses respond to the anticipation of the food being eaten.

Touch: Touch your lips with a fork and feel the sensations. Allow your tongue to receive the food.

Taste: After noticing the food in your mouth, start to bite it very slowly. Then he starts chewing. Notice the automatic way the tongue decides which side of the mouth to chew. Put all your attention in your mouth and take a few bites. Stop by to experience what is happening. Verbalize the explosion of flavor that you are experiencing. Is it sweet, sour or juicy? There are hundreds of words to describe the tasting experience.

Texture: As you continue to chew, the flavors change, as does the consistency. At a certain point, you will become aware of the texture of the food because most of the flavor has passed. If the texture causes an aversion, you may want to swallow it, but try to keep it in your mouth.

Swallow: Stay with impatience and the innate urge to swallow. Do not swallow until you feel the urge to do so. Once you swallow, imagine the bite traveling to the stomach, feel your entire body, and recognize that your body now has exactly one more bite of food.

breathing: Then pause for a moment or two, and experience your breathing. Bring the same quality of attention to your breath that you gave to seeing, feeling, smelling, and tasting food.

Silence: Be quiet. At this point, you have meditated on that morsel. Add more mindfulness to all aspects of your life. Observe, be present, and life will become more vibrant and alive!

You can use this approach with another person, moving the food close to their mouth, but not all the way into their mouth. You can even massage her lips with food to see what happens. The main thing is to have fun, learn something and understand yourself better. Mindful eating will do wonders to nourish your body and improve your health.