Diane McGeachy
Psychologist & Body Image Coach
Mindfulness has been practised for over 2,500 years, originating from Buddhism and other Eastern philosophies. At its core, mindfulness is described as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally” (Jon Kabat-Zinn). In essence, it is about being fully present in the here and now.
In our fast-paced world, many of us strive to bypass life’s “messy” moments, hoping to find happiness in the future. However, life inherently includes challenges, losses, and difficulties. Mindfulness serves as a powerful tool to support ourselves in accepting and coping with these realities. It enables us to be present, aware of our behaviours, thoughts, bodily sensations, and experiences without judgment.
Mindfulness and the Journey of Eating
Mindful eating applies these principles directly to our relationship with food. Instead of eating on autopilot or being consumed by guilt or emotional eating, mindful eating encourages us to:
- Pay attention to the textures, flavours, and sensations of each bite.
- Recognise hunger and fullness cues, distinguishing between physical hunger and emotional cravings.
- Respond thoughtfully to food choices, considering what nourishes both body and mind.
- Be present during meals, free from distractions such as screens or multitasking.
When practising mindful eating, the goal is not perfection but awareness and connection with the act of eating. This approach can transform your relationship with food, helping you enjoy meals more fully and make choices that align with your body’s needs.
The Benefits of Mindfulness (Including Mindful Eating)
- Enhanced awareness: Notice your body’s signals and respond thoughtfully rather than impulsively.
- Improved emotional balance: Accept emotions without being overwhelmed by them.
- Reduced stress and anxiety: Create a calmer approach to life and eating.
- Healthier eating habits: Break cycles of emotional eating or overeating.
- Increased enjoyment: Savour the flavours and textures of your meals fully.
- Physical health benefits: Manage stress-related eating patterns and support overall wellbeing.
A Simple Mindfulness Practice for Eating
To integrate mindfulness into your eating habits, try this simple practice during your next meal:
- Pause before eating: Take a moment to appreciate the food in front of you.
- Breathe deeply: Inhale and exhale slowly to centre yourself.
- Observe: Notice the colours, smells, and textures of your food. Take a small bite and focus on the taste and sensation.
- Chew slowly: Pay attention to each bite, allowing yourself to fully experience the meal.
- Reflect: Check in with your hunger and fullness levels as you eat, stopping when you feel satisfied.
Building a Mindful Eating Practice
Mindful eating is a skill that develops over time. It’s about bringing curiosity and compassion to your eating habits, rather than judgment. Whether you’re enjoying a quick snack or a full meal, mindfulness can help you savour each moment and make choices that align with your values and wellbeing.
If you’re ready to explore how mindfulness can transform your relationship with food, Diane McGeachy’s 6-week online course, This Exquisite Body, offers practical tools and guidance to help you on your journey. Discover how mindful eating can lead to greater self-acceptance and a healthier relationship with your body. Learn more and enrol today!
Diane McGeachy
Psychologist & Body Image Coach
Phone: (03) 6285 8592
Email: enquiries@bodyimageprogram.com
Online Body Image Program
Level 1,
181 Elizabeth Street Hobart TAS 7000
www.bodyimageprogram.com