I’m sure you’ve heard the term “mindfulness” or been told to “be more mindful.” But have you ever taken a moment to truly reflect on what mindfulness means—and what it looks and feels like in practice?
According to the Oxford Dictionary, mindfulness is “the quality or state of being conscious or aware of something.” Also, “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.”
I first began focusing more on myself and practicing mindfulness when I was learning about mindful eating while working with individuals navigating eating disorders and rebuilding their relationships with food.
Eating is something we do, or at least should do, multiple times a day. But are we really taking the time out of our busy schedules to be mindful and present with this daily experience?
Some may say yes, but I believe many question whether they are. With such busy daily schedules, eating sometimes falls into the “on the run” category—quick and easy.
Examples of mindless eating are running out of the door while grabbing a snack or driving while eating.
To truly practice mindful eating, it’s essential to eliminate distractions like music, TV, or phones.
An example of mindful eating is sitting at a table without distractions and focusing on tastes, smells, and textures. While taking bites, ask yourself
- What are the different flavors I’m tasting?
- What smells are coming off of this meal?
- Am I full?
- Am I satiated?
Asking yourself these questions is a way to make sure you are mindful while eating your snacks and meals.
Getting in contact with your hunger and fullness cues is also a great way to maintain mindful eating.
This could look like asking yourself, “Why am I reaching for a snack?” Your answer might be, “Because I’m bored,” “Because I’m feeling sad or angry,” or perhaps, “Because I’m truly hungry and want to honor my body’s cues.”
Once you answer these questions, you will know what action should be taken
- remove yourself from the kitchen and find something else to occupy your feelings of boredom; or
- pick a snack that will fill and satiate your hunger.
Personally, I’ve found that as I became more mindful of my eating, I also became more mindful in other areas of my life, such as:
- Waking up with a positive mindset.
- Exercising and listening to my body.
- Being fully present with my kids and husband.
- Practicing mindfulness in my nighttime routine.
Drowning out all the outside noises and focusing on the here and now helps us tune in with our five senses and create more mindfulness during our daily activities.
This concept takes time and effort, given that you must actively pay attention to being mindful instead of mindlessly doing things.
So, give yourself time and kindness as you start building your mindfulness practice and techniques.
QUOTE FOR THE WEEK
“The little things? The little moments? They aren’t little.” Jon Kabat Zinn
