ESPMeditation and breathwork while eating involves mindful eating practices that enhance the eating experience and promotes healthier digestion. Mindful eating puts you in a more centered place to enjoy your meal, reduces stress, and allows you to fully appreciate your food which may help to avoid overeating. Here is how to start:
Try incorporating a pre-meal breath pause by taking several deep breaths to calm the mind and body before you begin, then engage in mindful eating by paying attention to the appearance, smell, texture, and taste of your food with each bite. During the meal, place your fork down between bites and focus on your breathing to slow down, chew thoroughly, and savor the sensations.
How to Practice Mindful Eating with Breathwork:
1. Before Eating: Sit comfortably at a table without distractions. Take a few deep breaths to center yourself, feeling your belly expand as you inhale and release tension as you exhale.
Be thankful for the food before you and for those who prepared it. Observe the food on your plate, noticing its colors and smells.
2. During Eating: Take a small, mindful bite, chew slowly, noticing the flavors, textures, and how they change as you chew. Place your fork down between bites to prevent rushing.
Breathe consciously with each bite. Pause between bites to check in with your body and notice feelings of satisfaction or fullness. Acknowledge any thoughts or emotions related to the food without judgment, then let them pass.
3. After Eating: After the meal, you can continue with a short breathing exercise to help your body relax and support digestion. Focus on a slow, balanced breath: (e.g., five seconds in, five seconds out) to activate the "rest and digest" side of the nervous system.
You will notice and savor the taste, smell, and texture of food more fully.
