I am currently facilitating the TRIM-LIFE group program at Balance & Thrive. I really enjoy facilitating this group and I am very impressed with the progress the group participants are making! One key component of the TRIM-LIFE program is developing the skill of mindfulness with our food choices. This can be especially challenging as the holiday season approaches us!
So, how can we best practice mindfulness in our daily life (lives?) with food, especially during the holiday season? One way, is to be fully present while we eat. What it means to be fully present is to engage all of our senses and really notice the aroma, taste, and texture of the foods we eat. You may even want to close your eyes while taking each bite, savoring all of the delicious flavors! Another way to foster mindfulness is through eliminating any distractions while eating, such as watching TV, talking on the phone, and driving.
There is a significant difference between true hunger and the emotional urge to eat. It is especially important to discern whether or not you may be using food to satisfy feelings of shame, guilt, boredom, exhaustion, loneliness, sadness, stress, or worry. Many of us have learned to comfort our feelings by eating. “Just eat this cookie and you will feel better.” When we are able to recognize what emotion is present, we can then ask ourselves, “What is it that I need in this moment?” or “What is it that I am truly hungry for?” Perhaps we desire companionship, nurturance, or love. Once you determine what that need is, then you can figure out alternative, creative ways to meet that need instead of engaging in emotional eating. For example, maybe I am feeling bored and I can figure out ways of filling my time with enjoyable activities such as going for a walk. Perhaps, I am in need of nurturance and love, so I can take a nice, relaxing bubble bath while listening to my favorite music. It is important to explore ways for you to meet these needs rather than expecting others to fulfill these needs for you. Learning how to recognize and fulfill your own needs builds personal power, increases self-confidence, and decreases dependency. Please feel free to share your experiences in practicing mindfulness this holiday season by e-mailing me at korinne@balancethrive.com. The greatest gift you can give yourself this holiday season is being fully present and taking good care of yourself!