At the recent GPSolo Division Fall Leadership Meeting chaired by the Honorable Melody M. Wilkinson in Kauai, Hawaii, we held a mindful eating wellness event. It was well attended, and the participants included three cancer survivors. We tested out the mindful eating practices on fresh fruit—watermelon, papaya, and grapes. We did a mindful eating meditation and discussed the five tips and exercises for mindful eating described below.
Incorporating these practices into our eating habits will surely help us in many ways. I have found myself going deeper into the research on this subject since returning from Hawaii and have been more mindful of the distractions around me during mealtimes and the attention I pay to my eating, and I have been slowing down and contemplating gratitude for the food and my body that it nourishes. I hope these tips will be a reminder to you as you move through your busy days being avid warriors for the law. The fuel we put into our bodies helps us be the best lawyers we can be.
Why? Eating slowly allows you to fully experience your food, which helps in recognizing your satiety cues (feeling full) more accurately. When you eat quickly, your brain might not get the signal that you’re full until you’ve already overeaten.
1. Preparation. Before starting your meal, take a deep breath and bring your attention to the food in front of you.
2. First bite. Pick up your fork or spoon and take your first bite slowly. Notice the initial taste and texture of the food.
3. Chew thoroughly. Chew each bite slowly, at least 20 to 30 times, until the food is well broken down. Pay attention to the flavors evolving as you chew.
4. Pause. After swallowing, put your utensil down and take a moment to notice any changes in taste or texture.
5. Continue. Repeat this process for the next nine bites, maintaining the same level of attentiveness.
Why? Engaging all your senses during a meal helps you become more aware of the food on your plate and your own eating experience. This multi-sensory involvement enhances the overall enjoyment of eating and helps you make healthier food choices.
1. Visual observation. Before you eat, take a moment to examine the colors, textures, and arrangement of your food. Notice any contrasts or patterns.
2. Smell. Bring the food close to your nose and take a few deep breaths, trying to identify different aromas.
3. Texture and temperature. As you take a bite, feel the texture of the food in your mouth and note the temperature.
4. Taste. Pay attention to the different flavors (sweet, salty, sour, bitter) and how they interact with each other.
5. Sound. If possible, listen to the sounds of your food, such as crunching or sizzling, to enhance your sensory experience.
Why? Distractions such as TV, smartphones, or computers can cause you to eat mindlessly, which often leads to overeating and reduced enjoyment of the meal. Focusing solely on your food helps you be more aware of your hunger and fullness cues.
As lawyers, many of us eat lunch while we continue to work. Try at least to move to another location and focus on eating for 20 minutes during lunchtime. I’m in favor of “Bringing Lunch Back!” as I think that getting away and focusing on your meal enhances productivity and will make you more effective overall.
1. Set the scene. Before starting your meal, turn off all electronic devices and remove any potential distractions.
2. Create a calm atmosphere. Sit down at a table or designated eating area. Take a few deep breaths to center yourself.
3. Focus. Eat slowly and pay full attention to the act of eating. Notice each bite and chew thoroughly.
4. Reflect. After finishing the meal, take a moment to reflect on how the experience felt without distractions. Consider how your awareness of taste and satiety might have been different from usual.
Why? Recognizing and responding to your body’s signals helps regulate food intake and ensures you eat according to your actual needs rather than external cues or emotions.
1. Rate your hunger. Before you start eating, assess your hunger level on a scale of one to ten, where one is very hungry and ten is very full.
2. Eat mindfully. During your meal, take breaks to assess your fullness level, aiming to eat until you’re comfortably satisfied, around six or seven on the scale.
3. Adjust portions. If you notice you’re still hungry or feel too full, adjust your portion size or eating pace accordingly.
4. Post-meal reflection. After finishing, rate your fullness level again and reflect on whether you met your hunger needs appropriately.
Why? Expressing gratitude for your food can foster a positive relationship with eating and enhance the overall dining experience. It encourages mindfulness and appreciation, which can improve emotional well-being and satisfaction.
1. Pause before eating. Before taking your first bite, take a moment to express thanks for the meal. You can do this silently or out loud, depending on your preference.
2. Reflect on the journey. Consider the effort involved in bringing the food to your table, from farming and harvesting to preparation and cooking.
3. Verbalize your gratitude. If dining with others, share what you’re grateful for about the meal and encourage them to do the same.
4. Journal. After your meal, write down a few things you were thankful for during the eating experience.
Incorporating these tips and exercises into your mindful eating session will give you practical tools and a deeper understanding of how mindful eating can improve your overall health and enjoyment of food.
Until next time . . . namaste. Please let me know if you have any tips, sources, or experiences with mindfulness you want to share at [email protected].
You should sit in meditation for 20 minutes a day, unless you’re too busy; then you should sit for an hour. —Zen proverb
