Eat with your mind, not just your mouth

The simple, everyday act of eating can be a wonderful path to mindfulness, moment-to-moment awareness, and relaxation. On the other hand, in our busy world, we often rush through meals, eat on the run, eat while standing, driving and are otherwise engaged in everything except just eating.

The rising tide of obesity has been attributed in part to some of these behaviors. If we eat fast, we are at risk of overeating before the “full” signals from our stomachs hit our brains.

Perhaps we learned such behaviors as members of a large family and had to grab what we could before there was nothing left.

I got into the bad habit of eating fast while working shifts in emergency rooms.

Just as I filled my hospital cafeteria tray, I’d often be paged to the ER. So I’d bolt it down just in case I didn’t get back for a few hours, a bad habit that transferred to my personal eating at home and socially. Gulp!

Mindful eating is very different from this, and in fact is challenging to

1. One bite at a time. While eating, lay down the fork or spoon between bites and allow yourself to fully experience the food in your mouth. If you are eating a sandwich, put it down between bites as well. You’ll notice new flavors that have been there all along. It’s polite too!

2. Enjoy the smell and appearance of your plate before you start eating and notice if there is a rainbow of healthy colors on it. Our mouth starts to water from the sight and smell of food as salivary enzymes flow. Chew slowly. These steps, the “cephalic stage” of digestion, give your gut a head start.

3. Try eating with your non-dominant hand. This slows things down and makes you appreciate learning to eat like a child again with all its wonder.

4. Try “raisin’ your consciousness” by taking about 5 minutes to eat one raisin. Examine it; see its little belly button where it came off the vine; smell it; notice its texture on your fingers and lips. Finally put it in your mouth then move it around with your tongue without chewing it. Take your time doing this. Notice the saliva flowing. Finally, take one bite and notice how your tongue and swallowing mechanisms work. Notice the intense burst of flavor. You’ll think twice about grabbing raisins by the handful next time.

5. When eating, just eat and avoid other activities such as reading, watching TV or driving. This is harder than it sounds!

And always consider saying grace or giving thanks before you eat. Gratitude is a wonderful dish to receive the gifts of life, be they food or nourishing relationships.

Remember, “There can be no party in the mouth if the mind is not invited to attend.” — Jan Chozen Bays, author of “Mindful Eating” and “How to Train a Wild Elephant.”

Dr. Victor S. Sierpina is the W.D. and Laura Nell Nicholson Family Professor of Integrative Medicine at the University of Texas Medical Branch.