Ways to Practice Mindfulness

Let me ask you.. what was your first meal today? What were the textures, where did you eat it? What were the flavours? Were you satisfied after? If you struggled to answer a few of those questions then maybe you are not spending enough time focusing on eating.
​In today’s rat race we often eat on the run, in front of the tv, in a meeting or in the car. This leads to increased portion sizes and overeating. We don’t take the time to assess how hungry we are and what the food tastes like. This is where mindfulness comes in…

Mindfulness and relaxation has evolved into a popular recommended treatment for many conditions in the last few years. Mindfulness is based on meditation and is described as the process of bringing one’s attention to the internal and external experiences occurring in the current moment.
It has been used to treat depression, anxiety and stress disorders. Mindfulness is now becoming more popular in health and nutrition circles and is being used as a useful tool for weight management. Also known as mindful eating.


Mindful eating is being aware of what you are eating, the nourishment you are receiving, choosing foods you enjoy and are nutritious, identifying when you are hungry or your hunger triggers. Mindful techniques have shown to reduce the tendency to eat uncontrollably, reduce hunger, decrease binge eating and also reduce depression and anxiety levels.
It is not about identifying foods that are good or bad but identifying your experience with food and being aware of your food triggers. So how can you start to apply mindful eating to your lifestyle?
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Pay Attention to Portions

People who eat mindlessly often prefer to remain in a state of ignorance with no knowledge of serving sizes. Instead of eating food directly from a bag or container, place it onto a plate out in the open, and celebrate food. Understand and consciously choose what you eat.

Observe Your Inner Experience

To truly be mindful, you need to take note of every sensation and urge: How do you know when you're hungry? What sensations do you experience? What does it feel like when you're emotionally but not physically hungry? How do you know when you're full?

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Pretend You're a Food Critic

Your job isn't just to vacuum down the food on your plate, you have to take note of the presentation, every flavour, and how satisfying each item is. 

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Try to Be Mindful Every Time You Eat

Before you eat, analyse your level of hunger and any emotions you're bringing to the table, and take a few deep breaths to help you focus on the food in front of you.

​About halfway through the meal, check in again, noticing the decrease in hunger and increase in fullness you're experiencing. This is a good time to answer the questions, "Do I really need to keep eating?" and "Am I satisfied?"