What’s for Lunch?

It’s almost lunch time for most of us!

What are you having for lunch today?

And HOW are you having it?

Did you know that Mindful eating can help you keep your weight loss goals, build your confidence, and get more out of your lunch hours and dinner dates?

Mindful eating helps us build a better relationship with our eating habits, the way we consume our food, and its impact on not just our bodies, but also our mood! It’s one of the more popular sessions of my Mindfulness Matters group because it brings so much value – members have shared weight loss triumphs, greater self-esteem, and more gratitude for their food with this tool!

For a brief sample, listen HERE!

If you’re curious about how Mindfulness Matters can help you start your path to a healthier relationship with food and with yourself, click here: http://www.subscribepage.com/c6q6s5

Want even more information? Get access HERE!

Mindful Eating Check In

Recently, I shared the benefits of Mindful eating and offered some ways to get started! I received a lot of inquiries about this and many people mentioned they shared the exercise with friends, family, and colleagues. I decided to expand the pool and share with my newsletter, where I offer tips, information, and other things I find inspiring.

Today, I’d like to take some time and check in to see how this powerful tool has been helping those of you who have been practicing. I can’t wait to hear how this has been going for you!

Don’t forget to check out my Mindfulness Matters 5 Day Challenge for a daily dose of how to integrate Mindfulness into your everyday life in only three minutes!

If you’re curious about my newsletter and what I share, you can sign up here. Share with us on our Facebook and Twitter communities so we can celebrate together and inspire others!

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Benefits of Mindful Eating

Here we are on Mindful Monday again! Recently, I introduced some guidelines for mindful eating. If you have had a chance to try them out, I would love to hear your experiences. Share them with our Facebook and Twitter communities so you can help inspire others!

If you find yourself nervous about all the food coming up later in the week, here are some benefits of mindful eating that can help you practice mindful eating to ensure you feel your best:

  • Mindful eating helps you appreciate food more, so you eat less
  • Mindful eating reverses the emotional eating habit
  • Mindfulness interrupts the relationship between thoughts and unconscious, automatic eating behaviors
  • Mindfulness undercuts common states of mind that lead to eating

I would love to hear how this went for you and what benefits you noticed! Be sure to share with us in our Facebook and Twitter communities so we can celebrate with you!

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Mindful Monday: A Simple Guide to Mindful Eating

Yet another Mindful Monday has arrived and I am so excited to share another Mindfulness tool with you. With Thanksgiving around the corner, I wanted to introduce you to mindful eating.

If you’ve heard about mindful eating but aren’t sure where or how to start, here are instructions for a brief mindfulness eating exercise.

The following exercise is simple and will only take a few minutes.

Find a small piece of food, such as one raisin or nut, or a small cookie. You can use any food that you like. Eating with mindfulness is not about deprivation or rules.

Begin by exploring this little piece of food, using as many of your senses as possible.

First, look at the food. Notice its texture. Notice its color.

Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?

Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.

Before you eat, explore this food with your sense of smell. What do you notice?

Now, begin eating. No matter how small the bite of food you have, take at least two bites to finish it.

Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting. Remember, you don’t need to think about your food to experience it. You might want to close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.

Notice the texture of the food; the way it feels in your mouth.

Notice if the intensity of its flavor changes, moment to moment.

Take about 20 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.

It isn’t always necessary to eat slowly in order to eat with mindfulness. But it’s helpful at first to slow down, in order to be as mindful as you can.

Now, please take your second and last bite.

As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the sensations and movements of chewing, the flavor of the food as it changes, and the sensations of swallowing.

Just pay attention, moment by moment.

Using a mindfulness eating exercise on a regular basis is only one part of a mindfulness approach to your diet. The liberating power of mindfulness takes deeper effect when you begin to pay mindful attention to your thoughts, emotions, and bodily sensations, all of which lead us to eat. Mindfulness (awareness) is the foundation that many people have been missing for overcoming food cravings, addictive eating, binge eating, emotional eating, and stress eating.

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