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 to The Joy of Half a Cookie by Jean Kristeller and Alisa Bowman (2015), “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." They further describe mindful eating as: 

• Deliberately paying attention to your experience of food and eating without judgment.
• Becoming aware in each moment, both internally (your thoughts, emotions, hunger, flavor, fullness) and externally (nutritional value of various foods).
• Appreciating the difference between physical hunger and other triggers for eating.
• Choosing to eat foods as much as possible that you enjoy and that nourish your body. 
• Experiencing the flavor of food as it shifts and evolves from one bite to the next. 
• Noticing how fullness develops in your stomach and how you feel once you have eaten enough. 
• Using information about the nutritional value and energy of food to meet your personal needs and inform your choices of what and how much you eat. 
• Freeing energy from worries about food and giving it to other important areas of your life. 

• 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:

Lynn Rossy PhD Free Meditations:
https://lynnrossy.com/multimedia/

Favorite Recordings:

• A Taste of Mindfulness
• Basics of Mindful Eating
• Raisin Exercise
• Body Lovingkindness

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