One approach to mindful eating is based on the guiding principles provided by
Rebecca J. Frey, Ph.D., and Laura Jean Cataldo, RN:- Listen to your body's internal cues about hunger and satiety
- Identify personal triggers for mindless eating, such as social pressures, strong emotions, and particular foods
- Pay attention to the quality rather than the quantity of your food
- Appreciate the sensual or pleasurable, as well as the nutritional qualities of food
Mindful Eating Practices
With some basic guidelines in place, try putting mindful eating into practice. Here are some tips to get you started.
1. Start with One Meal
Getting started with any new habit takes time. Eating mindfully can be tough to do all the time, but you can practice with a single meal or even part of a meal. Try paying attention to hunger cues before you begin eating or tune into the feelings of satiety at the end of a meal—these are great ways to begin an attention practice.
2. Remove Distractions from View
Place your cell phone in another room, or turn it off entirely. Turn off the television and computer and put away anything else—like books, magazines, and newspapers—that may distract you from the eating experience. Give your full attention to the meal in front of you.
3. Tune into Your Perspective
Become aware of your mindset when you begin this practice. Recognize that there is not a right or wrong way to eat, but simply different levels of awareness around the eating experience. Focus your attention on the sensations of eating. When you notice your mind has wandered, gently bring it back to the experience of eating.
4. Engage Your Senses
There are many ways to experiment with this practice. Try using all of your senses to investigate one food item. Notice the smells, textures, colors, and flavors when you place food in your mouth. Try noticing how the food changes as you chew each bite thoroughly.
5. Take Your Time
Mindful eating requires slowing down, which allows your digestive hormones to tell your brain you’re full before eating too much. Setting your fork down between bites is a great way to slow you down. Plus, you’ll be better able to enjoy the experience of your meal, especially if you’re with loved ones.
Practicing mindfulness in a busy world can be challenging at times, but you can find ways to more easily tune into your body by understanding and implementing these basic guiding principles and practices. You’ll be pleasantly surprised when you discover just how much your relationship with food can change for the better—and this can have a significant impact on your overall health and well-being.
Комментариев нет:
Отправить комментарий