Even with a well-balanced diet, chronic stress can still affect your gut health. Mindful eating helps optimize stress and improve digestion, and it’s a practical and quick change anyone can make to induce the relaxation response. The practice below requires nonjudgmental awareness and slow, deep breathing which activates the parasympathetic nervous system. Mindful eating can improve metabolic health, lower cortisol levels, and decrease gut inflammation, which help strengthen your body’s relaxation response.
The practice
Time needed: Varies by individual and meal
Use this guided meditation on mindful eating to help you notice the textures, colors, and flavors of your food. In addition, you’ll learn how to savor your food and feel grateful about fueling your body for peak performance.
- Start your mindfulness activity as you prepare or choose your food. Before eating, observe your surroundings: Notice the temperature and lighting, if others are around, or if the area is noisy or quiet.
- Take a moment to observe how your environment affects your attention.
- Look at your meal and bring your focus to it. Take 3 deep breaths.
- Move slowly and thoughtfully as you pick up a bite of food and place it in your mouth. Do not chew yet. Put your utensil down and pause. Notice the textures, flavors, and temperature of the food.
- Start chewing slowly and focus on the sensation of chewing and the changing texture and flavor. Chew at least 20 times before swallowing. Consider chewing 50 times if possible.
- Once you swallow, pause and notice the absence of food in your mouth. Observe any changes in appetite or internal state.
- Before the second bite, pause and reflect again. Take the second bite, but don’t chew yet. Put your utensil down and pause. Notice the textures, flavors, and temperature of the food.
- Start chewing and focus fully on the act of chewing. Chew at least 20 times, or consider chewing 50 times.
- Swallow and pause again.
- Continue this mindful eating process for the rest of your meal. If needed, revisit these instructions during the meal.
- After finishing your meal, pause before leaving. Take 3 deep breaths. Notice your surroundings again and observe any lingering tension or thoughts. Take another deep breath and gently return your mind to the present moment.
