If you are feeling a little overwhelmed by making the switch to becoming a mindful eater,
here are a few things you can start with.
1. Choose One Meal or Time of the Day to Practice
This is often the first thing people do when they begin mindful eating. Don’t try to be
mindful during every meal right off the bat, or you will feel overwhelmed and be more
likely to give up on it. It is really hard to change multiple habits all at once. Start small
with a meal or snack when you tend to be alone.
This might be your afternoon snack that you eat on the drive home to pick up your kids,
or your breakfast if you eat early in the morning. Take that time to shut off distractions
and just focus on the experience of eating.
2. Turn Off All Distractions and Sit Quietly With Your Meal
During that one meal or snack a day, remove all distractions. Turn your phone upside
down and on silent, turn the TV off, don’t open your laptop. Let this be a time to just
enjoy your food, savor it, and really be delighted in the fact that you got to eat
something you truly enjoy eating.
It might be a hard transition at first if you are used to always eating while watching
something or listening to a podcast, but you get used to it in time. This is also why we
recommend you start with just one meal or snack a day, then gradually doing it more
3. Pay Attention to All Your Senses During Your Meal
Before and during your meal, start activating and focusing on each sense. Again, you
might want to start with just one sense at a time, then begin focusing on others when
you feel ready for it. Or during each meal, go through each sense, including sight,
sound, smell, touch, and taste.
When you use your senses, you ground yourself and allow yourself to enjoy the
moment and not think about much else. Even without distractions, minds tend to
wander. It’s ok if that happens, as long as you keep coming back to your food and try to
really pay attention to how your body feels and what about the food you are loving. You
can also keep a journal nearby to jot down anything you notice during your meal.