Managing stress with mindful eating

Mindful Break @ Muffin House Cafe, Medway, MA
Photo: ~Sofia Reddy

Quote of the Day:

“When walking, walk. When eating, eat.”

~ rashaski · Zen Proverb

Reflection:

One of our major struggles in modern day life is trying to do too much in a short amount of time. Often what is sacrificed is the purely enjoyable experience of a eating a meal slowly, intentionally – with our full attention and awareness. One area that eating becomes another chore on the to do list is at work. When I facilitate self-care workshops I often hear employees saying, “I don’t have time to eat lunch,” “I often run out the door in the morning with a cup of coffee but skip breakfast,” or “my lunch is interrupted by phone calls and colleagues stopping by to make requests.”

Sound familiar?

The problem with skipping meals or rushing through them is that we tend to either under or overeat. Ultimately we are not getting the nutrients we need to maintain our energy levels and our productivity is more drastically compromised. If we give ourselves permission to take 10-15 minutes to enjoy our meal, not only do we end up feeling more satisfied, we have the energy needed to stay focused and accomplish our goals for the day.

Today’s practice:

Today, try eating a mindful breakfast, lunch and dinner, alone or with family, a friend or colleague. For breakfast, get up 10 minutes earlier so you have time to eat something with your full attention and awareness. Savor each bite of your favorite fruit, cereal or other morning meal preference. I can’t leave the house without eggs for breakfast. They pack protein and keep me full throughout the morning. Often we boil eggs and keep them refrigerated, which is a quick meal that is healthy and tasty.

For lunch, turn off the computer and telephone ringer and set your timer for at least 10 minutes. Clear the desk. Or better yet if it’s a nice day out take lunch to a picnic table or bench. Smell the aroma of the food you are about to enjoy. Notice its texture, taste, smell and really savor it. Allow your senses to experience every aspect of this meal.

At dinner, turn off the tv or other electronics. If you live with family make it a rule to turn off electronics and the telephone during dinner. Spend at least 30 minutes together enjoying each other’s company and the meal. Look at each other. Talk to each other. Spend some time in silence too. If you feel moved perhaps say a prayer (or meditate) about feeling thankful to have this food to eat and reflect on how the food got to the table. Think of all the people and processes involved to bring this food here. Savor every minute.

How did your practice go? What did you notice? 

Were there any difficulties, and if so how did you manage them? Do you have any other ideas or questions about this practice? 

Would love to hear from you! Share with us by commenting below or through my Facebook page @Sofiasanctuary

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