EATING MINDFULLY PT 3

EATING MINDFULLY QUICK-IDENTIFY THE TASTES, TEXTURES, AND COLORS OF THE LAST MEAL YOU ATE. CAN'T DO IT? THAT'S BECAUSE MOST OF US RACE THROUGH OUR MEALS AT BREAKNECK SPEED, EATING CHIEFLY FOR THE PURPOSE OF FILLING UP FAST. WHEN WE EAT THIS WAY, HOWEVER, WE MISS OUT ON THE PLEASURE AND SATISFACTION WE CAN GET FROM OUR MEALS. YOU CAN LEARN TO APPRECIATE YOUR MEALS MORE FULLY BY EATING MINDFULLY. HERE'S HOW! SLOW DOWN YOUR EATING. TAKE SMALLER BITES. PAUSE BETWEEN MOUTHFULS. PUT URENSILS DOWN AFTER TAKING EACH BITE. IDENTIFY THE TASTE. FOR EXAMPLE, IS IT SWEET? SOUR? SALTY? BITTER? IDENTIFY THE TEXTURE. FOR EXAMPLE, IS IT SMOOTH? CRUNCHY? HARD? TAKE NOTICE OF ANY INTERESTING FLAVORS. FOR EXAMPLE,DOES IT TASTE OF ANY PARTICULAR HERBS OR SPICES? CHEW FOOD THOROUGHLY BEFORE SWALLOWING. PACE YOUR SELF. IT SHOULD TAKE AT LEAST TWENTY MINUTES TO COMPLETE YOUR MEAL. THE MORE MINDFUL YOUR EATING IS, THE MORE SATISFATION YOU'LL GET OUT OF YOUR MEALS. AT FIRST, TRY THESE HINTS FOR ONE MEAL A DAY, THEN SLOWLY INTRODUSE THEM TO MORE. TAKE A BREAK BETWEEN COURSES. TAKE A DEEP BREATH. THINK ABOUT WHETHER YOU FEEL FULL AND SATISFIED OR IF YOU ARE STILL HUNGRY. CONTINUE EATING ONLY IF YOU'RE STILL HUNGRY. DRINK A HOT BEVERAGE IF YOU'RE FULL BUT WANT TO LINGER AT THE TABLE. STAY FOCUSED ON THE MEAL. TO GET THE MOST OUT OF YOUR MEAL, EAT IT WHILE SITTING AT A KITCHEN OR DINING ROOM TABLE OR BREAKFAST BAR. DO NOT EAT STANDING UP. KEEP OTHER ACTIVITIES TO A MINIMUM WHILE EATING SO THAT THE MEAL CAN HAVE YOUR FULL ATTENTION. FOR EXAMPLE, DON'T READ, WRITE, OR WORK WHILE YOU EAT;THESE ACTIVITIES CAN BE CONDUCTED ONCE YOU'VE FINISHED EATING. ENJOY SOCIAL CONVERSATION RATHER THAN IN-DEPTH OR HEATED DISCUSSIONS AT MEALTIME. KEEP THE TELEVISION OFF DURING MEALS. IF YOU'D LIKE, LISTEN TO SOFT MUSIC INSTEAD. THIS HELPED ME HOPE IT HELPS YOU TOO. SANDY