Mindful Eating: Slow Down & Savor Every Bite

Why Mindful Eating Matters

In our fast-paced world, many of us eat while distracted—scrolling through phones, working at desks, or watching TV. This leads to:

• Overeating without realizing it
• Missing hunger/fullness cues
• Reduced meal satisfaction

Research shows:
- 20% of American meals are eaten in cars
- 62% of professionals "desktop dine" at work

The Benefits of Eating Mindfully

Practicing mindful eating helps you:

✔️ Recognize true hunger signals
✔️ Enjoy food more fully
✔️ Improve digestion
✔️ Make conscious food choices
✔️ Develop a healthier relationship with eating

How to Practice Mindful Eating: The BASICS Method

Follow this simple acronym to transform your eating habits:

B: Breathe and Belly Check

1. Take 5 deep breaths before eating
2. Assess physical hunger (1-10 scale)
3. Identify if you're truly hungry or eating from emotion

A: Assess Your Food

• Notice colors, smells, and textures
• Consider where your food came from
• Ask: "Is this what my body wants?"

S: Slow Down

• Put utensils down between bites
• Chew thoroughly (20-30 times)
• Pause for breaths during your meal

I: Investigate Hunger

• Check in halfway through eating
• Ask: "Am I still hungry?"
• Stop when comfortably full

C: Chew Thoroughly

• Improves digestion
• Enhances flavor perception
• Helps recognize fullness cues

S: Savor Your Food

• Choose foods you genuinely enjoy
• Engage all five senses
• Appreciate each bite

Creating a Mindful Eating Practice

Try this 30-minute exercise:

1. Choose a quiet, distraction-free space
2. Select a food you love (even a simple snack)
3. Use all BASICS steps
4. Notice when your mind wanders
5. Gently return focus to eating

The Mindful Eating Mindset

Remember:
- There's nothing to "fix"—just explore with curiosity
- Each meal is an opportunity to practice
- Progress matters more than perfection

"When you slow down, you place yourself in the perfect position to hear the answers from within." — Lynn Rossy

Additional Resources

For deeper learning:
- The Mindful Eating Course
- How to Change Habits with Mindfulness
- Gratitude Through Your Senses