Want to turn your lunch table into a mini zen retreat? Even if your day is busy (especially if it’s busy!), a few moments of mindfulness will do wonders. Not only will you feel relaxed, refreshed and focused, you may find that you need less food to feel satisfied.
Here are some simple steps to take to make your next meal a mindful one:
- Eliminate distractions. Turn your cell phone off, flip off the TV, step away from your computer. Complete silence isn’t necessary, but the goal here is to make your food the focus. Without outside elements fighting for your attention, it’s easier to make your food the focus.
- “Plate” your food like a chef would at a restaurant. Even if you’re just having a sandwich and an apple, lay everything out before you and take a moment to regard your food without touching it. Notice the colors, smells and textures.
- Take 5 deep, full breaths and check in with yourself (you might want to close your eyes). How are you feeling? Anxious? Relaxed? Distracted
- Take your first bite. Really allow yourself to experience the texture and flavor of the food. Notice how the food feels in different parts of your mouth. How does your body feel after you’ve taken a bite?
- Slow down. Chew each bite thoroughly, taking care not to rush. Take a moment between bites to rest and breathe, always checking in with your body. What sensations do you notice as you continue with your meal?
When you’re finished with your meal, take a moment to feel grateful for the food you’ve just eaten. Think of this lunch time break as a little as giving a gift to yourself – now you’re ready to face the afternoon with renewed energy and clarity. It’s a great way to hit the “Reset” button in the middle of the day!