INTEGRATIVE MEDICINE
12
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June 2016 | Read this issue and more at www.healthandwellnessmagazine.net |
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Mindful Eating
By John A. Patterson MD, MSPH, FAAFP
“When walking, walk. When
eating, eat.” –
Zen proverb
This classic
mindfulness instruction has many
health benefits, as modern research
demonstrates. Mindfulness meditation usually focuses on the breath,
bodily posture, physical movement,
thoughts and emotions. The goal is
to enrich one’s life by living in the
only time we truly have – the present moment – rather than spending
so much time, mentally and emotionally, in the past and future.
We often eat mindlessly, paying
more attention to the television,
movie, newspaper or conversation
than to the life-sustaining act of eating. We use antacids and digestive
aids to control symptoms created by
unhealthy eating habits. But eating
can also be a meditative practice,
providing nourishment physically,
mentally, emotionally, socially and
spiritually. For adults and children,
mindful eating can be a friendly
introduction to meditative practice.
Mindful eating brings a threedimensional, meditative awareness
to the preparation, serving and
eating of food. Looking deeply into
the history of food, you can see
the sunshine, rain, topsoil, farmers, truckers, grocers and all those
involved in bringing food to your
plate. Though religions honor
this connection through mealtime
prayers and thanksgiving, you do
not have to be religious to appreciate this universal interdependence
underlying our food supply.
Mindful eating can be your
gateway to the practice of mindfulness in other daily activities. It can
help you cultivate a deeper level
of appreciation for life, bringing
more joy to life and enhancing
relationships with yourself, other
people and the earth. When driving, cycling or walking on the road,
your life may actually depend on
how aware you are in the present
moment. Mindful eating may help
you travel life’s highway more safely.
Approaching a mindful meal as
a mini-meditation retreat, you may
begin to cultivate relaxation, joy,
happiness and compassion simply
from eating mindfully and meditatively.
Here are some tips for mindful
eating:
• Mindful eating does not require
meditative experience or a lot
of time. “When eating, just eat.”
Simply pay attention to eating
and drinking.
• Begin with one meal a day
for one bite, one minute, five
minutes or the entire meal.
Eventually it may become a
habit at all meals.
• You can practice mindful, meditative eating alone, with others,
at home or when eating out.
Begin by paying attention to
your hunger and satiety levels.
Eat only when you are hungry,
not simply because it is “time”
to eat.
• As you sit with your plate, wait
at least one mindful, grateful
breath or one minute before
beginning to eat or drink.
• Take only the amount of food
that is good for you. If you are
trying to control portion size,
research suggests using a smaller
plate.
• Appreciate the hard work and
loving intention of all those
involved in the life history of
your food, noticing any compassion and loving connection that
arises in you.
• Be aware of the nutritional
quality of your food and how
your food choices impact your
health, the health of farm families and the environment.
• Be aware of the quality of life of
farm animals.
• Holding some food between
your fingers, notice its color,
•
•
•
•
•
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shape, texture and aroma.
Raising the cup or utensil, be
aware of movement of your
hand and arm and be appreciative of the body’s function and
wisdom.
Pause between sips and bites,
setting down utensils and cup.
Bring full awareness to each
sip as you drink liquids. Chew
each mouthful slowly, aiding the
digestive process. Notice while
mindfully eating and drinking there is no room in your
mouth for worry, fear, anxiety,
depression or other distressing
thoughts and emotions. If these
arise in your mind, simply bring
awareness back to sipping and
chewing. If you persistently
recognize emotions associated
with your eating habits, it may
be worthy of journaling, selfreflection or discussion with a
professional counselor.
As you chew, notice changes in
the food’s texture, temperature
and taste.
After swallowing, be aware of
how far down your esophagus
you can feel your food or drink
moving.
Enjoy each bite of food and the
presence of friends eating with
you.
Remember your intention to be
aware of eating in this present
moment, avoiding memories of
the past and plans for the future.
Eating in silence can add a meditative dimension to your experience. Limit talking to pleasant,
friendly conversation rather than
emotionally charged topics.