Mindful Mealtime Rituals

Mindfulness, the state of being conscious or aware of the present moment, is emerging in every facet of our lives from work or school to personal relationships. Our mental and physical well beings benefit from the process of slowing down and focusing on the here and now.

Mindful eating, then, also has its benefits. The practice of creating mealtime routines can bring some peace to our busy lives. Simple habits can make your mealtime routine, whether it's on the go or home with your family, much more enjoyable and worthwhile. 

Because mindful eating habits have gained recent popularity, nutritionists and experts alike have shared best practices for including meal time routines into your day. Nicole Centeno, author of the book, "Soup Cleanse Cookbook," shares one of her favorite mindful meal rituals here. Use the code MYBESTBOX during check out on splendidspoon for 15% off your first delivery :)

"Here’s​ ​one​ ​of​ ​my​ ​favorite​ ​rituals​ ​before​ ​any​ ​meal,​ ​and​ ​because​ ​it​ ​includes​ ​a​ ​mantra​ ​I find​ ​that​ ​it​ ​follows​ ​me​ ​throughout​ ​the​ ​day. 
The​ ​Buddha​ ​taught,​ ​“Mind​ ​and​ ​body​ ​are​ ​united.​ ​What​ ​I​ ​think​ ​I​ ​become.”​ ​Before​ ​you soup,​ ​close​ ​your​ ​eyes​ ​and​ ​stretch​ ​your​ ​spine​ ​so​ ​you​ ​are​ ​sitting​ ​or​ ​standing​ ​tall​ ​as​ ​if​ ​a string​ ​is​ ​holding​ ​up​ ​the​ ​crown​ ​of​ ​your​ ​head.​ ​Silently​ ​repeat​ ​to​ ​yourself:​ ​I​ ​am​ ​strong.​ ​I am​ ​confident.​ ​I​ ​am​ ​at​ ​ease.​ ​Eating​ ​a​ ​healthful​ ​meal​ ​is​ ​helping​ ​your​ ​body​ ​strengthen, which​ ​will​ ​increase​ ​your​ ​confidence​ ​and​ ​put​ ​your​ ​spirit​ ​at​ ​ease.​ ​You​ ​are​ ​doing​ ​this now,​ ​so​ ​go​ ​ahead​ ​and​ ​claim​ ​that​ ​full​ ​mantra​ ​in​ ​the​ ​present​ ​tense!​ ​Sit​ ​up​ ​tall​ ​and repeat​ ​it​ ​again​ ​at​ ​the​ ​end​ ​of​ ​your​ ​meal,​ ​or​ ​whenever​ ​you​ ​have​ ​a​ ​few​ moments throughout​ ​the​ ​day."

In addition to this powerful practice, 2 small changes to your meal routine can increase your mindfulness and presence. 

Pay attention

Use all five of your senses to experience your food. Focus on the textures, flavors, and even colors of your meal. Focus on every bite and pay attention to the emotions you feel as you eat. 

Slow down 

After you take your first bite of food, put your fork down! Focus on chewing your first bite and pay attention to the sensations of your meal. This may take some getting used to, especially if you wait long periods of time between meals. However, taking your time when eating can help you feel more full with less food. 
However you plan your meals throughout the day, consider making one small change to your dining rituals to add more serenity to your day.  

Christine Williams
Christine Williams


Christine Williams is a writer living in Brooklyn, New York.