Monthly Feature: Balanced lifestyle

As the new year is here, we all set resolutions especially for our health with respect to diet and exercise. However, balance is key, and we shouldn't be too hard on ourselves, so the probability of committing is greater. I would like to reshare a complimentary stress resiliency exercise from Canfitpro on mindfulness eating.

MINDFULNESS EATING

Remove any distractions and bright lights

Find a small piece of food. This can be a handful of grapes or nuts, or a small cookie. You can use any food that you like.

Place the food in your hand. Begin by exploring this little piece of food with as many of your senses as possible.

First, look at the food. Notice its size, shape, texture, and colour. You may want to think about how it came to be in your hand. It's journey to you and if you like, all the many conditions it has experienced. Why did you choose this food?

Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it cold or warm? Hard or soft? Grainy or sticky? Moist or dry? Take a moment to feel the food in between your fingers.

You're noticing different aspects of your experience with the food, using one sense at a time.

This is what it means to eat mindfully.

Before you place the food in your mouth, explore this food with your sense of smell. What do you notice? How would you describe the scent of the food?

How is your body responding to the food? Is your mouth secreting saliva? How much do you desire to eat the food?

Now, place the food against your lips. Feel the sensation of the food against your lips. Is it different then in your hands? If so, in what way? Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting. What are the sensations? What does it taste like? No matter how small the bite of food you have, take as many bites as you can, chewing very slowly. Where does the food go in your mouth? How does it feel against your tongue? How do you decide where to put the food and what teeth are used?

When you are ready, and you feel that it is the right time, swallow your food. Take another bite, chewing slowly and experiencing all the sensations.

Remember, you don't need to think about your food to experience it. You might want to close your eyes and just focus on the sensations of chewing and tasting. Notice the texture of the food and the way it feels in your mouth. Notice if the intensity of its flavour changes, moment to moment.

Take about 20 more seconds to very slowly finish your food, being aware of the simple sensations of chewing and tasting, the flavour of the food as it changes, and the sensations of swallowing.

It isn't always necessary to eat slowly in order to eat with mindfulness, but it's helpful at first to slow down, and be as mindful as you can.

Just pay attention, moment by moment until you have finished.

If you would like to partake in the other stress resiliency exercises feel free to contact me and have a Happy New Year!

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