How To Use Mindfulness For a Healthy Belly
October 22nd, 2010 § Leave a Comment
Introduction to Mindfulness
Simply put, mindfulness is bringing awareness to our actions and our thought processes. In mindfulness the goal is to participate in our life with awareness, and to be in the present moment, without judgment.
Why is mindfulness so important?
Mindfulness can be used to learn to gain control over our minds so that our minds don’t control us. Often times we have a script in our head how we are, how we act, and how we should be. Using the techniques of mindfulness, we are able to challenge those old tapes that get in the way of changing and growing. By using mindfulness, and bringing awareness and intent into the PRESENT MOMENT, we can choose how we act rather falling into old behaviors.
How is mindfulness related to eating and digestion?
By using the technique of mindful eating, you have more power to be in touch with the messages your body is sending you and feed your body how it truly wants to be fed. You will be more aware of your hunger cues and how certain foods affect your body.
Benefits:
• You be less likely to overeat, as you are continually checking in with your body
about its level of satisfaction.
• You will be more in touch with what foods are causing your stomach to feel upset
• You will be relaxing your body during eating, and when your whole body is
relaxed your digestive system can do its best work.
To practice mindful eating:
1. Find some time to eat your meal or snack with no distractions.
2. Prior to eating, look at your food, notice the color, textures, and smells. What
are your reactions prior to eating? Take note of them mentally without judging
them.
3. Take a bite. Focus your attention on how the food feels in your mouth. Notice
the taste. Keep at it, if you find your mind wandering or you feel impatient, bring
your mind back to the food in your mouth.
4. Chew your food. Continue to focus your attention on the taste, the texture. Resist
the urge to swallow before you have chewed your food entirely (about 30 times).
What is this like? Is this challenging to do? What feelings are coming up for
you? Notice them, but don’t judge them
5. Swallow the bite. Again, notice any sensations.
6. Check in with yourself.
Keep in mind that mindfulness is a practice, something to strive for, so keep at it!
