Issue: 1: The Mindful Eating & Stress Management Newsletter
Welcome to the first edition of the Mindful Eating and Stress Management Newsletter. I am delighted that you have decided to learn about mindful eating and how to improve your relationship with food. Additionally, this newsletter will give equal attention to the topic of mindfulness stress management practices, research, tips etc.
The importance of eating mindfully rests on the simple fact that we are driven by distractions. We spent a good portion of our waking hours distracted from the present moment by our thoughts, feelings, stress, body sensations, concerns, daily demands and a multitude of other factors. When we eat, these factors as well as other factors (time of the day, the day of the week, driving/reading/talking while we eat, worrying) limit our ability to be aware of the eating experience. This distracted state of mind can contribute to the problematic thoughts, feeling states and behaviors which contribute to weight gain, various types of health problems (diabetes, cardiac difficulties, chronic pain, inactivity etc.), shame and guilt around eating issues etc. The experience of eating does requires our attention just like driving does. If you did not pay attention while driving that would be quite dangerous. Likewise, the body is a eating regulation system which requires your attention to regulate itself. We need to pay attention so we can make appropriate decisions while driving, likewise with eating. When eating mindlessly the eating habits become unhealthy, problematic and can become out of control.
So irrespective of your weight, various types of health concerns, or whatever motivation you may have to learn about mindful eating; it is essential for all of us to eat mindfully. In doing so, we could enjoy food more, make wiser decisions, be naturally steered toward eating healthy foods and free ourselves from the emotional turmoil we associate with eating.
The foundation of a mindful eating practice rests on an understanding of how mindful eating is different than a diet and the approach we have toward most challenges we take on in life. For instance, when we eat mindfully, we are not trying to reach a goal such as to lose weight, to improve our health, or change anything. As much as mindful eating can help with these issues, we are not looking for results. There are no goals to eating mindfully other than to be in the present moment as you eat. Secondly, mindful eating is not about what you think. Mindful eating is all about what you experience such as the taste of the food, the smell, the look of the food etc. So when we eat mindfully, we are not thinking about the smell or taste - instead we are immersed in the experience of the smell and the taste.
It is the awareness of the eating experience which enables us to disengage from the problematic thoughts, feelings, and automatic behaviors which perpetuate our eating difficulties. We can start to become aware of choices we may have never seen before. We can gain insight into our relationship to food. People who eat mindfully in my program tell me how they eat less food and feel more satisfied. Some experience less cravings and struggles with eating. It is not uncommon for people to feel less driven by their thoughts about food, cravings and emotional reactivity when eating in a mindful way.
I encourage you to start eating mindfully. As you eat, keep gently bringing yourself back to the experience of eating when you find yourself swept away by thoughts, worries, concerns etc. Unlike many other challenges we take on in life, you want to approach mindful eating with self-compassion, gentleness, patience and curiosity. There is no need to judge what you observe when you eat. If you find yourself judging yourself, let go of the judgment and come back to the experience of eating. See what you can observe about your unique relationship to food.
To learn more about mindful eating go to the Center For Mindful Eating website (www.thecenterformindfuleating.org)
Newsletter tips:
• Mindful eating is not what you think, it is what you experience.
• When eating mindfully, we want to enjoy the eating experience with all the senses.
• Do not expect any results or changes as you eat mindfully. • Gently focus on the experience of eating: The taste, smell, sight, temperature of the food, the texture etc. • When you realize you are distracted by your thoughts, judgments, body sensations, feelings, time pressures etc., gently come back to the experience of eating.
This Newsletter quote:
When you eat a peach, do you truly taste it? Or do you bite into it, chew it a little, and then swallow it without really tasting it – perhaps while thinking about something else? In meditation, we completely taste, smell, and feel the peach when eating a peach. We totally experience whenever we encounter in this moment.
~Steve Hagen
Eat Mindfully, Breathe Mindfully & Enjoy Life!