The Art of Mindful Eating: 4 Steps to Get Started

Often in a rush these days, we devour food very quickly and automatically, which generates stress and sometimes a poor relationship with food.

Mindfulness simply consists of observing what is happening in the present moment, without passing judgment and without letting thoughts wander elsewhere. It is possible to integrate mindfulness into everyday life through meditation. One simple way to do this is to introduce yourself to this practice while eating—an experience worth trying!

1- Choose a quiet place, a peaceful space that makes you smile

Out of sight of television or phone screens and ideally in silence, take a comfortable, seated position to enjoy your meal.

2- Observe your plate with your eyes

Stop for a moment, take five deep breaths to feel a sense of inner calm. Notice the blend of colors and scents.

3- Chew slowly

Quietly bring the food to your mouth and leave it there for a few moments before starting to chew (I recommend an average of 1 minute per bite). Eating slowly helps improve digestion, in addition to increasing the feeling of satiety quickly.

*Note the sensations in your mouth: the texture, the temperature, and become aware of the different flavors. Note the evolution of the texture. Does the food start to melt? Does it become softer, silkier? Does the food get warmer, colder? Pay attention to the sweet, salty taste. Note its aroma and fragrance in your mouth.

4- Take a moment of gratitude

Breathe deeply before each bite. Appreciate each food, what it provides, and its role for your body. If your thoughts overwhelm you or wander elsewhere, return to what is on your plate.

Trust your body and listen to its needs.

In short, smile, slow down, and take pleasure in eating.

Health is a lifestyle.

Article written by
Claudie Laberge, B.Sc., Kinesiologist & Yoga Teacher