My wife has been taking a class on centering prayer and the women of our community recently had a silent retreat. My friend Michelle shared this on her blog, More With Much Less, about mindfulness and eating.
Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures, flavors, temperatures, and even the sounds crunch! of our food. We pay attention to the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full feel like, or three quarters full?
We also pay attention to the mind. While avoiding judgment or criticism, we watch when the mind gets distracted, pulling away from full attention to what we are eating or drinking. We watch the impulses that arise after we’ve taken a few sips or bites: to grab a book, to turn on the TV, to call someone on our cell phone, or to do web search on some interesting subject. We notice the impulse and return to just eating.We notice how eating affects our mood and how our emotions like anxiety influence our eating. Gradually we regain the sense of ease and freedom with eating that we had in childhood. It is our natural birthright.
The old habits of eating and not paying attention are not easy to change. Don’t try to make drastic changes. Lasting change takes time, and is built on many small changes. We start simply.