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January 2015 | Read this issue and more at www.healthandwellnessmagazine.net |
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INTEGRATIVE MEDICINE
Mindful Eating
By John A.
Patterson MD,
MSPH, FAAFP
‘When walking,
walk. When eating,
eat.’ ~Zen proverb
This classic mindfulness instruction is being shown by modern
research to have many health benefits. Mindfulness meditation usually
focuses on the breath, bodily posture, physical movement, thoughts
and emotions. The goal is to enrich
life by living in the only time we
truly have- the present momentrather 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 practiceproviding 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 3-dimensional, meditative awareness to
the preparation, serving and eating of your food. Looking deeply
into the history of your food,
you can see the sunshine, rain, topsoil, farmers, truckers, grocers and
all those involved in bringing this
food to your plate. Though religions
honor this connection through
mealtime prayers and thanksgiving,
one does 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.
•
•
•
•
Tips for mindful
eating
Begin by paying attention to your hunger
and satiety levels. Eat only when you are
hungry, not simply because it is ‘time’ to eat.
• 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 min-
•
•
utes 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 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 qual-