Food is My
Friend: 6 Tips for Mindful Eating
By Amanda Owen
“Your body is precious. It is our vehicle
for awakening. Treat it with care.” ~Buddha
Thank you for this food we are
about to eat.
Many of us grew up with
families who began each meal with a blessing. These prayers followed people
from generation to generation like an affectionate family member showing up
when everyone sat down at the dinner table.
These days, this honoring
ritual is largely absent as we pick up food in a bag at a drive-through window,
eat from cartons taken directly from the refrigerator without bothering to put
the food on a plate or sit down, and spend meal times separated from family
members.
When did our connection to the
food we eat become so distant and problematic? Many people have a love/hate
relationship with food; they disparage particular foods even when they crave
them. They say, “I want you—go away!” Doesn’t that seem a bit neurotic? What a
mixed message!
A mistreated person often acts
out in ways that can cause trouble. I think of food as doing the same thing. It
tugs at you when you have other things to do and makes demands that you pay
attention to it when you would much rather think of something else.
A perfect example of this is
when you are positive you don’t want to eat the ice cream that is in the
freezer. The entire time you are thinking this, you get a spoon, get the ice
cream and finish all of it!
I created the following
exercises to remind myself to maintain a healthy and respectful relationship
with the food I eat. As a result, I’ve lost weight and I choose healthier
foods. Give it a try and see if it helps you, too.
1. Count your blessings
Honor your food and express
your gratitude. Do you feel fortunate to be able to afford the food you eat? Is
your food nutritious? Does it look pretty on your plate? Tell it!
I admit to complimenting my
food. I say, “Wow! You look delicious!” I say, “Thank you so much for being
here with me.” I say, “I am so grateful for all of the people who made it
possible for my food to be here with me.”
2. Be aware of your senses
Eating is more pleasurable when
it is a multi-sensory experience.
Use your eyes and notice what
is on your plate. Smell the aroma. Chew slowly so you can appreciate the
flavors and experience the textures.
3. Appreciate all food equally
Don’t treat everyday food as
boring and unimportant. Give it the same gratitude, interest and excitement
that you offer a favorite meal. It’s natural to ooh and ahh over a favorite
birthday dinner. But what about the chicken or salad you eat frequently? Take
the time to notice and be thankful.
Arrange it on your plate so
that it looks nice. If you have good dishes, don’t just use them for special
occasions. Everybody and everything likes to be the recipient of good vibes and
positive attention. Appreciated food is more likely to deliver all of its
nutrients, partly because you aren’t gulping it down.
4. Feel your feelings
Don’t require your food to be a
workhorse for your emotions. It wasn’t designed for that job. Feelings are part
of the human experience. Don’t be frightened of feeling bored, lonely or sad.
Sit with your feelings rather
than fleeing from them. Determine whether you are hungry or bored. This small
amount of attention and awareness helps prevent mindless eating.
5. Take the stress out of eating
Be present when you’re eating,
and be mindful of the way you talk about food when you’re not. Remember:
complaining about bad eating habits doesn’t actually do anything to change
them!
When you habitually talk about
your discontent, you create an ongoing poor relationship with food. If you were
to constantly speak about your boyfriend or wife in this way, you would cause
plenty of problems in your relationship.
Instead of dwelling on your
problems with food, say something nice about it. For example, focus on the way
food fuels your body and allows you to do the things you want to do.
6. Love your food
Don’t buy into the idea that if
you enjoy food too much, you’ll never stop eating it. Take a chance and see what happens when you
love your food. Doesn’t it make sense that just as in any relationship when
love and appreciation are expressed a greater sense of well-being follows?
When food is your friend, you
can’t help but feel happier. And that is a state of mind that we could all
benefit from seeing more of in the world.
About Amanda Owen
Amanda Owen is the
author of The Power of Receiving: A Revolutionary Approach to Giving Yourself
the Life You Want and Deserve (Tarcher/Penguin, 2011) and the forthcoming Born
to Receive: 7 Steps Women Can Take Today to Reclaim Their Half of the Universe
(Tarcher/Penguin, 2014). Connect with
Amanda at www.AmandaOwen.com