Ahmadian Counselling

It’s easy to fall into the habit of eating on autopilot. We often find ourselves multitasking during meals, whether it’s scrolling through our phones, watching TV, or thinking about our to-do lists. This lack of presence can lead to a disconnect between our minds and our meals, robbing us of the full experience of eating.

Mindful eating offers a way to bring awareness and presence back to the table. It’s about truly engaging with your food, savoring each bite, and noticing the textures, flavors, and aromas in a way that is often overlooked in our busy lives.

Special Considerations for Neurodivergent Individuals:

It’s important to note that this exercise may not be suitable for everyone, especially neurodivergent individuals who may have difficulty with certain textures or tastes. If you find yourself uncomfortable with the food you’re using, stop the exercise. Additionally, if you tend to delay eating to the point of feeling nauseous, it’s best to avoid mindful eating exercises until you are in a more comfortable state.

Mindful eating is not about forcing yourself to eat something you don’t enjoy or find difficult to tolerate. Instead, it’s an opportunity to explore and appreciate food in a new way, at your own pace.

Mindful Eating Exercise

One of the best ways to begin practicing mindful eating is by imagining you are explaining your food to an alien who has never experienced it before. This requires you to describe, in detail, what the food tastes and feels like. This exercise can be done with any food, but a common choice is raisins because of their small size and textured surface. You can also try this with a drink if you prefer. Of course, depending on the type of food or drink you choose, you may need to adapt the script. For example, some parts may not apply to a drink, such as feeling the texture with your fingers.

Please note that, for this particular exercise, we don’t have an audio version available. Simply follow the steps outlined in this script to guide your practice of mindful eating.

Script:

1. Set the Stage

• Find a Quiet Space: Choose a quiet, comfortable spot to sit down with your food. Turn off any distractions like TV, music, or your phone.
• Take a Deep Breath: Before you begin, take a few deep breaths to center yourself and bring your focus to the present moment.

2. Engage Your Senses

• Look Closely: Examine the food in front of you. Notice its color, shape, and texture.Noticing how the light reflects from it’s surface. If you’re using raisins, observe their wrinkled surface and small size.
• Touch: Pick up a piece of food. Notice its weight and feel its texture. If possible roll the food between your figures or in your hand to notice its texutre. Is it smooth, rough, sticky, or dry?
• Smell the Food: Bring the food close to your nose and take a deep breath. Notice any scents and try to identify them.
• Taste: Place the food in your mouth but don’t chew immediately. Notice how it feels on your tongue. Does the texture feel the same as on your hand? Slowly roll the food around in your mouth and pay attention to the sensations.
• Chew Slowly: Begin chewing slowly and notice the flavors that emerge. Notice how your teeth sink into it and how the texture is different inside. Pay attention to the flavor and how it spreads across your tongue. Notice how your body changes – does your motuh fill with saliva? Does your tongue feel hot or cold?

3. Reflect on the Experience

Express Gratitude: Take a moment to express gratitude for the food and the experience of eating.