Mindful Eating

Mindful eating stems from the broader philosophy of mindfulness. Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. According to The Center for Mindful Eating, “Mindful eating brings mindfulness to food choices and the experience of eating. Mindful eating helps us become aware of our thoughts, feelings, and physical sensations related to eating, reconnecting us with our innate inner wisdom about hunger and satiety."    The Center for Mindful Eating further describes mindful eating as: 

• “Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your inner wisdom.
• Using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body.
• Acknowledging responses to food (likes, dislikes or neutral) without judgement.
• Becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.”

• A more positive attitude toward food and ourselves
• Healthier eating patterns
• Less food cravings
• Better enjoyment of food
• Greater appreciation for food

Suggested free audio recordings to help develop a mindful eating practice:

The Center for Mindful Eating Free Meditations:
https://www.thecenterformindfuleating.org/FREE-Meditations

Favorite Recordings:

• Taste of Mindfulness
• Eating a Mindful Meal or Snack
• Body Loving Kindness Meditation
• Mindfully Eating Raisins

Duke Health & Well Being Programs – The Mindful Diet:
https://dhwprograms.dukehealth.org/about/the-mindful-diet/

Favorite Recordings:

• Hunger Fullness Scan
• Taste Awareness: Chocolate Kiss

The Mindfulness Clinic - Mindful Eating Mini-Meditation
https://www.youtube.com/watch?v=kxshyTHyP0o

The Healing Mind
https://thehealingmind.org

Favorite Recordings:

• The Healing Mind – Stressbuster
• Dr. Martin Rossman – 10-minute Guided Imagery for Reducing Stress and Anxiety

Mindful Eating Book Recommendations:

• “Mindful Eating: A guide to Rediscovering a Healthy and Joyful Relationship with Food” by Jan Chozen Bays
• “Savor: Mindful Eating, Mindful Life” by Thich Nhat Hanh
• “Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating” by Andrea Lieberstein