Mindful eating. Holiday edition.
The holidays and family gatherings can prove stressful on their own. Add in food and this can just push us over the edge. I am going to give you a mindfulness eating exercise below to practice as we lead up to the holidays, in whatever that means for you and your family.
Now is not the time to be restricting or making grand plans of great change. This is the time to allow what is to be and enjoy where you are at. Without judgement. If you are feeling contemplative then reflect without judgement, but no goal setting allowed.
Holidays used to be a nightmare for me. I would set myself up for complete failure and shame cycle. I would make sweeping promises to only eat vegetables or one cookie. Then upon arriving at a buffet filled with food and my favorite family treats I would take one bite more and promise not another one. I would then repeat this endlessly. Not only did I spend the entire time being a total jerk to myself, I wasn’t present, and I didn’t even enjoy the food I was stuffing my face with. I would leave feeling exhausted, stuffed, and like a total failure. If you are here I feel you.
I will repeat myself. This is not a time to change anything. If you are lucky enough to have delicious food and holiday treats than just enjoy them. See if you can eat what you are excited to eat, taste, and savor your food.
The following exercise is great to practice with kids or when you have a quiet moment. This can help pull you back if you find yourself mindlessly eating as well. It isn’t going to be a great resource in the midst of family chaos or just any night at dinner with kids. Who can be mindful then? Set yourself up for success and pick a calm moment that you have available to you.
Mindful Eating Meditation
Notice and observe the food you have chosen to eat. Something simple and small is usually best if you are new to this practice. Berries and chocolate are fun. What does it look like? How many people did it take to get this food to you?
Take your food and use all your senses. What does it look like? What does it feel like? What does it smell like?
Take the smallest of bites and take your time. Let the food sit on your tongue. What do you taste? Where do you taste it? How does it melt on your tongue?
Continue to bite and chew slowly and see how many things you can notice. How long can you stay focused? If your thoughts start to wonder can you bring them back?
Remember this is your life. You are meant to enjoy it.