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What is Mindful Eating?听

Mindful eating is a holistic experience that engages our body, heart, and mind in the entire process of choosing, preparing, and consuming food. It involves deliberately immersing ourselves in the sensory details of eating, such as the colors, textures, scents, tastes, and sounds of our food and drinks (JC Bays, 2017). By being fully present and appreciating the food we consume, we shift our perspective to see food as a source of enjoyment rather than negativity or shame.糖心传媒�听

If you are more of an experiential and visual learner,糖心传媒�糖心传媒痶o learn more about mindful eating.糖心传媒�听

Why Practice Mindful Eating?听

Research has shown that mindful eating can help cultivate increased awareness of hunger and fullness (Hutchinson and Wilson, 2012), higher body-esteem (Keyte et al., 2022) enhanced self-compassion (Shaw and Cassidy, 2021), better gut health (Cherpak, 2019), better focus, and less tendency to stress-eat by reducing negative emotions (Torske et al., 2024).听

Ways to Try Mindful Eating at Home听

Our 9-day Mindful Nourishment Challenge is currently being updated. In the meantime, explore some mindful eating tips below.糖心传媒�听

1. Practice the PAUSE acronym before you eat听

1. 1. The PAUSE acronym is coined by Dr. Susan Albers and it stands for:糖心传媒�Present,糖心传媒疉飞补谤别苍别蝉蝉,糖心传媒�U苍诲别谤蝉迟补苍诲,糖心传媒�Savor and糖心传媒�E苍箩辞测.糖心传媒�听

1. 1. 1. Present: Stop multitasking. If you eat, just eat.糖心传媒�听

1. 1. 1. Awareness: Ask yourself, how physically hungry I am?听

1. 1. 1. Understand: How are my feelings impacting my food choice?听

1. 1. 1. Savor: Take a mindful bite, smell, taste, touch, listen!听

1. 1. 1. Enjoy: Are you really enjoying this bite?听
      2. Note that the above can all be done very quickly as you are busy and on-the-go! But small steps often make a huge difference.糖心传媒�
2. Turn off technology around you while you enjoy a meal糖心传媒�听
   1. Many of us watch videos or shows, or text while we eat, but screen content can easily be a distraction to feeling what our body is feeling听
   2. If you could in the next meal, make the food your TV. Watch the aroma, savor the taste, hear the sound in your mouth. And notice the difference, without judgment.听
3. Being more aware when you are hungry听

1. 1. Check out the糖心传媒�糖心传媒痶o learn about how a body typically feels at different levels of hunger.糖心传媒�听

1. 1. Recognize the difference between Emotional and Physical Hunger: Emotional hunger often comes on suddenly and urgently, and usually one craves a specific food. Physical hunger is often more gradual, open to many options, and would stop when you are full.糖心传媒�听
2. Cultivate gratitude towards food that is being served to you from soil to table听

1. 1. Take a moment to express gratitude for your food. Reflect on where it came from and the effort that went into getting it to your plate.听

1. 1. Develop a closer relationship with mother earth by trying forest bathing, geocaching, and earthing.听

Mindful Eating Online Program听

The Mindful University Project’s Mindful Eating Challenge invites you to immerse yourself in daily mindfulness practices centered around your eating habits. Each day, you糖心传媒檒l explore topics that encourage a more intentional approach to meals糖心传媒攚hether it糖心传媒檚 turning off distractions during lunch, becoming attuned to your hunger cues, remembering to PAUSE before eating, or cultivating gratitude for the food on your plate.

This challenge also provides a space for reflection on your past eating behaviors, offering the opportunity to transform your relationship with food. As you participate, you may find yourself looking forward to meals as moments to savor, deepening your connection with your body. Throughout the challenge, you糖心传媒檒l uncover the links between emotions and eating patterns, fostering acceptance and kindness toward yourself.