Being mindful is "The quality or state of being conscious or aware of something."
Here are 11 practices that can help you be conscious, aware, and mindful of every step of the eating process.
1. Chew slowly. It is one of the easiest ways to be more aware at mealtime.
2. Watch your posture. Slouching and laying down while eating put a great strain on your digestive system. You get the most nutrients out of the food you eat when your back and the trunk of your body, as well as your head, are perpendicular to the ground.
3. "Listen" to your body. Often times you may find yourself eating just for the sake of eating. If you begin to be more aware of how you feel while you eat, you can learn when you are full, and when it is time to put your fork down.
4. Just eat when you eat. This means, turn off the television and put down your phone. Be aware of the eating experience, who you are eating with, where you are eating, as well as the food you are eating.
5. Acknowledge your thoughts, feelings and emotions before and during mealtime. This can help you curb unhealthy emotional eating.
6. Give thanks. Rather than wishing you had more food, or another type of food, be thankful that you are blessed with this meal.
7. Put your fork down between bites. This is an easy way to slow down the eating process.
8. Sit down. Relax. Take your time. Truly enjoy the experience.
9. Eat in silence if you can.
10. Eat food that requires work. If you have to peel, shell or seed food, or cut it before eating it, this can make you more aware of the process.
11. Consciously change what you eat from time to time. Learn to eat the rainbow, enjoying fresh, natural foods of all colors.
