February challenge: summary

I don't believe in failure. It is not failure if you enjoyed the process.So it’s the last day of February, this (normally) dark month of the year. I had two goals this month, to meditate daily and to finish the first book in my conscious readings for the year. Did I succeed? Ehrm… no.

So what happened? Life, I guess. I had to do some really intense reading of 19th century French literature for school and it completely threw me off. The book was not bad, but the stress of making finishing it on time really took a toll on my energy levels and my overall quality of life. Except for that, I just plainly forgot some days. When visiting family and friends, meditating might not be at the top of the list and you might be, you know, enjoying your time with loved ones so much that the last thing on your mind is meditation.

Still, I do not see this as a failure, because I really enjoyed myself and the meditation I did do. If you put it in perspective, I had not meditated more than a few short sessions in the past months, but now I got over 20 sessions in just during February! The perk of setting quite high goals is that even if you do not reach them, there is a fair chance that you improved and learned during the process.

So all in all, I am happy with the daily meditation challenge. It has made me realize how much I enjoy this type of guided meditation since it slows my mind down and brings me back to me and what’s important. If you too would like to try meditating more, I shared some interesting post on meditation and mindfulness this past month, such as mindful eating, mindful mornings, how to sleep better with meditation and some good meditation apps.

Regarding the conscious book club, I’m just going to continue reading into March. So far I like the book, but I’m only about 70 pages into it, so we’ll see how it turns out!

7 Ways to be more Mindful when Eating

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You might have heard about mindful eating or intuitive eating before, but what is it and what can it mean for you?

Why do we need Mindful Eating?

The portions we eat have become increasingly bigger with time and it seems that we do not eat until we are full, but tend to overeat. Do you sometimes have to lie down on the couch after eating just because you feel like you might explode? That would be a sign that you have eaten too much. Many of us also tend to misinterpret cravings and thirst for hunger, which leads to even more overeating. With mindful eating, you bring back the awareness to the act of eating. You are present in the moment and you try to savour every piece, instead of just mindlessly chugging chips while being on your phone in front of the TV.

Intuitive eating, while very similar to mindful eating in terms of being aware of yourself and listening to your body, additionally focuses on avoiding diets and honouring the body and food.

How to be more mindful when eating

In essence, mindful eating is about being in the moment and aware of the food, yourself and your surrounding, but there are tricks to help cultivate the mentality and give space for the practice.

Sit down

Like at a real table. Your desk does not count…
A lot of the time today, people eat while on the move or while standing. Sitting down for eating at a real table creates a routine that you connect with eating.

Set aside time for eating

Give yourself at least a proper 20-30 minutes when you can eat and don’t try to cram it in whenever. This isn’t always possible in today’s stressed society, but try to make an effort. If you only have ten minutes one day, then at least use those minutes for just eating.

Minimize distractions

Don’t eat in front of the TV, your phone or anything else that is too distracting from the act of eating. This doesn’t mean that you can never eat or have a bit of snack in front of Netflix on a Friday, but try to keep it to a minimum.

Eat with people

Food is something that all us humans share, we all eat and it’s a great thing to do together! It might seem a little bit conflicting with the previous point, but if you think about it, most often when you are eating with others you take longer to finish since you interact with the others. And eating slower is a good way to be mindful when eating. It allows you to notice the body’s signals better and gives less risk of overeating.

Remember to chew

This is my personal week spot. I’m horribly bad at chewing! It’s boring and I still do not understand how some people chew one bite 10-15 times… However, it’s important to think about. When you chew every mouthful for longer you extend the total eating time and thus, giving it more time to notice the signals from the stomach.

Drink less while eating

This connects to the previous one. When we drink a lot during the meal, we can have a tendency to “swallow down” the food with the help of liquid. So instead of having to chew properly, we just swallow with the help of a drink. If you drink a caloric drink you also risk filling up to quick because of the drink.

Eat on a plate

Or a bowl. Or whatever type of dish is normal to you or where you live. Skip eating out of a takeaway box or foil container (even though this can certainly save you from doing dishes). By creating a routine for eating (like always sitting down, at a table and eating off a plate) you can be more mindful about the act of eating.

Are you mindful when you eat? Do you have any more tips on mindful eating?