Eating is universal - I do it! You do it! We all do it! Have you ever found yourself eating on the go - cramming that sandwich down in between meetings? You munch it without even tasting it. Your body wonders what it is supposed to do. You are sending it the message that it needs to rush off to the next task. Mindless eating can lead to indigestion and a slew of other digestive issues. Why?
The parasympathetic nervous system (sometimes called the rest and digest system) kicks in when we sit down to eat. It slows the heart rate, increases digestion systems in the body and relaxes the muscles in the gastrointestinal tract. Sitting down prepares your body to actually take in the nutrients from the food you eat. So if you eat on the run this system doesn’t have time to do its job.
Enter mindful eating! This practice will encourage your body to digest your food slowly and fully. It also acts as a fun and easy way to grow your mindfulness muscles. (Oh yeah, I’ve been meaning to practice that…) Try this exercise to build mindfulness into your everyday life.
Tangerine Exercise:
Grab a tangerine (or any other kind of fruit if you prefer)
Sit down somewhere quiet and give yourself permission to practice mindfulness for the next 5 minutes.
Now it’s time to tune into your senses.
Close your eyes and hold the tangerine - notice how the texture feels. Your fingertips are so sensitive they can pick up on the tiniest of changes in texture. Is it bumpy? Smooth?
Open your eyes and take a good hard look at the fruit. Gaze at it as if you have never seen one of these before. (Feeling silly yet?) Pretend you are an extraterrestrial being and you must describe this tangerine to your people. How would you describe it?
Remember not to judge the fruit. Nothing about it is right. Nothing is wrong. It is simply here - and here you are as well - willing to experience whatever comes.
As you begin to peel the tangerine - hold it up to your ear. Notice the hiss of juice as the skin breaks; perhaps seeing the tiny spray as the juice is released.
How does the tangerine smell? Close your eyes and tune into its aroma.
Notice that all of your senses are enhanced when you bring your full awareness to them.
Time to eat the tangerine! (Finally!) Take a section and place it in your mouth but don’t bite it yet! (When I do this exercise with children they have the most trouble with this part.) The anticipation of biting into the section is palpable. Just notice the texture of the section against your tongue - roll it around in your mouth a bit, and then as you bite down - experience the explosion of flavor. It is as if you have never eaten a tangerine before! Amazing.
Notice the difference between this mindful eating practice and your “usual” eating. Likely, it is night and day! This is a lesson for bringing your awareness to your present experience. Everything in life can be as vibrant as that tangerine if you only pause - slow down - look.
Written by Maeby Lopez, LMHC: Professional Organizer and Wellness Advocate
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