Our western culture and healthcare system generally acknowledges the role of stress in disease formation, immunity suppressing, weight gain, sleep quality, intellectual processing, etc.  So I often ask clients:

Where in your day do you find some relaxed moments that really nourish your body and soul?

I often get blank stares, guffaws, chuckles, and all kinds of reasons why they can’t find relaxed time during the day.

“I cannot possibly find time to relax or [insert thing here that you KNOW would nourish your body and soul but you can’t seem to make time for it].  

Can you relate to this thought? If this is you, as it was me just 5 years ago, I encourage you to start with making your meals opportunities to truly nourish and relax.

Bring to mind what your meals and even your snack time looks like during the day. If you are eating any meals standing up, in the car, at the computer while you continue working, or in less than 5 minutes, you would likely benefit from integrating mindful eating into your day. In fact, even if you are eating the healthiest most well-balanced meals for your body, if you are stressed and not relaxed when you are eating, you are not getting the benefit of that high quality food.

Here’s a nice little NPR story as background.

Digestion is interrupted and impaired by stress (amped up sympathetic nervous system). Further, metabolism and digestion is enhanced with a relaxed state of mind and body (turned on parasympathetic response). People often report big changes in their bodies by integrating these simple tips.

Some simple tips for eating mindfully:

• As you sit down to eat, take a moment to notice what is in front of you – note colors, smells, and emotions. Notice your appetite. Even if it is not the highest quality choice of food, just notice it and find appreciation for the opportunity. Express your gratitude through a blessing if that is your habit – or start a new habit.
• Each bite, focus on the smell, texture, taste of that bite in your mouth.
• If breakfast usually takes you 5 minutes, stretch it to 10. Set a timer, sit down. If lunch takes you 10 minutes to eat, stretch it to 20.
• Chew every bite at least 10 times.
• Put your utensils down between bites.
• Throughout the meal, whether you are dining with someone or by yourself, notice your breath. Slow it way down.  Integrate a long, slow breath between bites.
• Did I mention, sit down?

Who are you being when you eat? Where is your mind?

If it wanders to the not-so-calm excitement of the day, can you bring the mind back to a place that is simply here and now with the food in front of you? Remember that any little step towards this intention of staying present, is a step towards a more relaxed state.  Just start taking baby steps – even if these tips seem impossible to integrate.  Start where you are.

Peace be with you,

Erin