Practicing Attuned Eating

In general, how engaged or aware are you while you’re eating? Distracted eating, or eating while you are doing another activity like driving, watching TV, or texting, is a common experience in our hectic, multitasking lives. Eating on the go is a necessity for many people who can’t stop to savor a meal because or their life responsibilities. Some people enjoy background sounds or music while they’re eating. Still others, especially those in recovery from eating disorders, may need distraction to reduce their anxiety during a meal. There isn’t a wrong way to eat a meal. However; if you’re working on listening to your body’s hunger and fullness signals and rediscovering pleasure in the eating experience, slowing down to savor your food in a quiet environment can be an opportunity to experience the sensual aspects of your food (e.g., attractiveness, texture, aroma, flavors). Attuned eating, or eating with awareness, completely changes the eating experience.

If you want to practice attuned eating, here are a few first steps:

1) Set aside time to eat at least one meal without distraction, even if you can only spare 5-10 minutes.

2) Sit down in a quiet environment, or in a place where you will have minimal distractions. Clear a space in front of you (move your work/mail, and silence your phone, etc.) so there is room to set down your plate/bowl, utensils, and napkin.

3) Take 2-3 deep breaths in and out to center yourself before eating. Some people also like to use this opportunity to express gratitude for their food, say a prayer, etc.

4) Notice how the food looks on your plate/in your bowl. How are the foods arranged? What colors do you see? Do you notice any aromas?

5) Take your first bite and notice the temperature, flavor, and texture of the food. How does it taste?

6) Continue to eat slowly, taking the time to notice how each bite tastes. How are the taste, temperature, texture, and aroma changing over time? If you are overwhelmed trying to focus on too many sensual aspects of your food at once, choose one and observe the quality with each bite.

7) As you continue to eat, check in with your hunger and fullness levels. Are you still feeling hungry and want more food, or are you starting to feel a subtle twinge of fullness? Stop when you feel satisfied. It’s okay if you feel overly full, want more food, eat everything on your plate, leave some food on the plate, etc. This activity is not about getting it “right”; the purpose is to help you develop your skill in attuned eating.

8) Check in- how was the experience for you? What kinds of thoughts or feelings popped up for you? Was the experience more or less pleasurable than how you normally eat? How so?

Every eating experience is an opportunity to learn. The great part of learning to be an intuitive eater is that you can’t do it wrong. Approach body sensations, thoughts, and feelings that come up with curious awareness and self-kindness. Intuitive eating is an entirely different approach to food and eating. Part of being human and being a normal eater is having all kinds of experiences and feelings. Embrace it!

Nurture Notes May 29, 2019