You are how YOU eat.

I have a confession to make; I am a terrible eater.

I wolf down my breakfast whilst standing at the kitchen counter, as I make the kid’s school lunches and coax them into hurrying up to get ready. I have even eaten my breakfast in the car on the way to work, sitting at the lights gulping down my cereal, trying not to spill it on myself as I negotiate the busy morning traffic.

Come lunchtime and I’m either at my computer at work or in front of some riveting television show such as Doctor Phil at home. Barely aware of what I am consuming, let alone how much.

After my busy day I gorge my dinner, concentrating only on satiating my appetite.

Eating is not a race, and really no one will come along and steal it from me if I don’t eat it fast enough. So why the hurry?

I don’t know how or when I picked up such terrible eating habits.

I remember having to speed it up a notch once I started breast feeding my first child- there was no time for dilly-dallying, I only had a small window of opportunity to get some food into my ravenous system!

I have decided to become a Mindful Eater and form an Eating Slowly Plan.

I will start with visualizing. I am going to visualize myself eating slowly for a short time every day, a little like an elite athlete in training before a competition.

I will begin by setting aside time for eating.
Not reading, not on the computer, not in front of the TV, not mindlessly doing something while I consume.
I will try to set up a system where I have 15-20 minutes to enjoy my meal.

Righto, once I get that down I should be all prepared and ready to go!

I will relax, take a few deep breaths, a sip of water, and acknowledge the food I am about to eat. I will be aware of what I am going to eat. Noting the name of the food, the look of the meal, lean forward and smell the different aromas. I may even give a little thank you to the food, that’s kind of sweet!

I will sit down with my plate of food. I will use smaller utensils- I knew there was a reason I held onto the kid’s toddler cutlery! I may even have to employ chopsticks- all the better to not heap up on my shovel, I mean fork. I will place my utensils down between each mouthful.

I am thinking it will be a good idea to cut my food into a tiny piece for each mouthful, making it easier to chew up completely, and much better than my usual very bad habit of “mashing” it all together which is now I think about it- all the better for shovelling! Or another favourite, getting lockjaw, whilst I attempt to get my mouth around another huge mouthful.
With all these new techniques I will be able to stop burning my mouth on a whole dumpling at Yum Cha- I will have to take along my toddler cutlery though!

I will chew slowly, I will taste, and I will deliberately notice textures and flavours. Well hello Coriander, aren’t you delightful!
I will chew till the flavours slowly decrease.
I will swallow completely.
I will sip water.
Before I take the next mouthful.

I will be aware of the people I am sharing my meal with. I will discuss the meal, after I have finished chewing and swallowing of course, not with my half full mouth covered by my hand!

I will enjoy my food.

I will change my relationship with food.

Eating slowly and chewing well will also aid my digestion. Mindful Eating will trigger the sensors that allow me to realize I am satisfied, not as hungry anymore. I will avoid overeating, and therefore maintain a healthy weight.

I am thinking by eating like this, it will give me another opportunity to “de-stress” my day. Taking time out. From the race, the pace, the busyness.
Just a sandwich, peace and quiet and me.

Mindfulness while eating — being fully present with food — can be both enjoyable and relaxing.
Thich Nhat Hanh, the Buddhist monk, encourages eating an orange slowly, being present at every stage from first breaking the peel to the last drop of juice.
The following meditation is an adaptation of Hanh’s exercise that can be used with any favourite fruit. Plan to spend ten minutes or longer on this exercise, and schedule it at a time without interruptions.

1. Breath deeply three times, slowly and carefully, or until one feels connected to the self.
2. Pick up the orange (or other fruit) and hold it in the palm of the hand. Feel its texture. Notice its colour. Spend some time examining and enjoying the orange.
3. Slowly begin to peel the orange. Notice the change that occurs under the orange’s skin. Take time to smell the orange. Gently stroke the exposed flesh.
4. When the orange is peeled, pick up a segment. Bite into it, and close the eyes to concentrate fully on the orange’s flavour. Do not take another bite until all of the previous bite is gone.
5. Pause occasionally to reflect on any new sensations from eating the orange.
6. When the orange is gone, focus again on the self with several deep breaths. When ready, open the eyes.
The orange meditation might offer a welcome afternoon snack break at work or at any time when one desires to combine a healthy food with some time out from life.
If having trouble focusing on the orange, stop and take a few deep breaths to centre the self. Then try, again, to soak in the details of the orange. Take as much time as desired, and be certain to not put too much pressure on the self during the exercise. Indeed, there is no wrong way to eat an orange.

I am really looking forward to bringing this Mindfulness method into my life, to be able to experience and enjoy food in the moment.
Beautiful food, beautiful moment, beautiful life.

suzy x