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Master the Art of Mindful Eating: Tips and Techniques

by Mara Welty January 17, 2024 7 min read

 Master the Art of Mindful Eating: Tips and Techniques

In the fast-paced and chaotic world we inhabit today, the simple act of eating has become an overlooked ritual, often reduced to a hurried necessity rather than a cherished experience. 

Furthermore, the advent of fast food, endless to-do lists and digital distractions have led us astray from the profound connection between food, our bodies and our overall well-being. As a result, a growing number of individuals find themselves grappling with an unhealthy relationship with food, sometimes leading to physical, emotional and psychological challenges. 

Mindful eating encourages us to return to the present moment, to savor each morsel and to foster a deep understanding of the nourishment that food offers beyond mere sustenance. In this guide, we’re exploring how to eat mindfully, as well as mindful eating practices you can savor for meals to come.

What Is Mindful Eating?

At its core, mindful eating is a centuries-old philosophy. It’s an acknowledgment of the interconnectedness between the food we eat and our overall well-being. In practice, mindful eating urges us to be in the present moment and slow down when consuming our favorite meals, switching our focus to the thoughts, emotions and physical sensations that arise as we eat. 

Additionally, it involves avoiding mindless eating, which can involve eating while:

  • Getting your kids ready for school.
  • Driving.
  • Working.
  • Socializing.
  • Watching TV.
  • Scrolling on your phone.
  • Listening to a podcast.

Unlike mindless eating, where we consume food on autopilot, mindful eating encourages a conscious and deliberate approach to meals. It’s not just about what we eat but also how we eat. 

Knowing how to practice mindful eating comes down to the fundamental aspect of cultivating awareness. This means being mindful of physical hunger cues, understanding when our body truly needs nourishment and recognizing when we are eating out of emotional triggers or boredom. By acknowledging these signals, we can make more intentional and conscious choices about what we put into our bodies.  It’s also one of the best ways to stay healthy while traveling, or eating healthy at work. 

Ideally, mindful eating can help us develop a healthier relationship with food, too. Rather than viewing certain foods as “good” or “bad,” mindful eating encourages us to approach food with non-judgment. As a result, we can approach eating without feelings of:

  • Guilt
  • Shame 
  • Regret

If a chocolate-covered sundae is calling your name and you feel as though it will elevate your experience or bring about joy, there’s no shame in indulging in the chocolate-y treat. Likewise, carrot sticks may have the same effect. The key is tuning into what your mind and body want in the moment, and respecting what they tell you.

Another key pillar of mindful eating is being present — that is, eliminating distraction, which may include:

  • Smartphones.
  • Computers.
  • Television.
  • Worried thoughts.
  • Bills.
  • Podcasts.

Instead, draw your focus to the food in front of you. What colors are present? What scents are in the air? How does the food feel in your mouth? How is your body reacting to the food you consume?

The benefits of mindful eating extend beyond the dining table, however. By practicing mindfulness during meals, we develop a heightened awareness of our emotional triggers and coping mechanisms, gaining insight into how we use food to address stress, boredom or sadness. This newfound awareness can empower us to make conscious choices, steering us away from mindless overindulgence — in whatever form it takes.

How to Cultivate Mindfulness During Meals

It may take some time to adapt to mindful eating — and that’s okay. The key is acknowledging that each experience is unique. Fortunately, there are a few mindful eating practices you can put in your back pocket and in your healthy morning routine that may help guide you along your mindfulness journey:

  • Choose consciously – Mindful eating begins before you even enter the kitchen. As you walk through the grocery store or farmers market, grab only the foods that you feel will nourish your body, as well as your mind and soul. It may even be helpful to go on daily shopping trips to stock your kitchen so that you’re only eating what your body wants at the moment. Also, pay attention to where your food comes from and the journey it took to end up in your grocery cart. 
  • Mindful breathing – To prime your body and mind, forget the food for a second and embrace meditative breathing. When you sit down at the dinner table, take a moment to close your eyes and pause. Listen to the sounds around you, how your clothes feel on your skin, what you smell in the air. Then, breathe in deeply, hold your breath and let it leave your body slowly. Repeat the process until you feel centered in your body. Once you’re ready, open your eyes again and become reacquainted with your surroundings before you prepare your plate.
  • Honor the food – As you sit down to eat, take a moment to honor the food in front of you, whether it’s a chicken breast or stalks of celery. Give thanks to the food, as well as those who grew it. You can also set an intention for the meal. Reflect on why you are eating and what you hope to gain from the act. Whether it's nourishing your body, finding pleasure in flavors or simply taking a break from a busy day, this intention can guide your eating experience and keep you aligned with your mindful approach.
  • Engage the senses – Eating is a multi-sensory experience, and mindful eating encourages us to fully engage our senses. As you begin to eat, take a moment to observe the colors, shapes and presentation of the food on your plate. Appreciate the aroma wafting from the dish, and take note of how the textures feel against your fingers and tongue. By involving all your senses, you can deepen your connection to the food and heighten the pleasure of the meal.
  • Chew mindfully – Chewing is a critical aspect of digestion, and mindful eating invites us to chew each bite slowly and thoroughly. Pay attention to the texture and taste of the food as you chew. Moreover, practice mindful swallowing, being aware of the food's journey from your mouth down to your stomach. By slowing down this process, you aid digestion and give your brain more time to register feelings of fullness.
  • Notice your hunger cues – Before reaching for seconds or finishing your plate, take a moment to assess your level of hunger. Eating until you feel comfortably satisfied, rather than overly full, allows you to honor your body's needs, prevents overindulgence and can help support healthy weight loss.
  • Avoid distracting screens– The morning news, Instagram notifications and even daily podcasts can interrupt mindful eating, taking our attention away from the food in front of us. During mealtime, disconnect and avoid the temptation of checking your phone for emails, texts or DMs. Instead, revisit your breathing routine and recenter your focus to your plate. 
  • Create a comfortable environment – Clutter can significantly impact our mental health and may contribute to feelings of unease. As such, it’s critical to maintain a clean eating space that promotes relaxation. You can also add mood lighting, relaxing music or comfortable seating to increase the zen-ness of your space.
  • Practice gratitude– After finishing a meal, avoid hustling straight to the sink to wash your dishes and go about your day. Instead, take another moment to show gratitude for the food you’ve eaten, the space you’re in and how your body feels after it has been nourished. This will also give your body time to digest. 

The Benefits of Mindful Eating

Mindful eating can provide many advantages to your overall health. Benefits may include:

  • Improved psychological well-being– Mindful eating fosters a deeper connection between the mind and body, promoting greater self-awareness and emotional balance. And by being attuned to our eating habits, we can develop a healthier relationship with food, reducing negative feelings associated with eating. In turn, this practice may ease feelings of stress and sadness, as well as reduce the likelihood of developing or continuing disordered eating behavior, which can negatively impact mental and physical health.
  • Increased enjoyment while eating – By savoring each bite and fully engaging our senses, mindful eating transforms meals into pleasurable and immersive experiences. Beyond nourishment, you’re encouraged to appreciate the flavors, textures and aromas of your food.
  • More control over eating – Mindful eating empowers us to become more conscious of our eating behaviors. By recognizing emotional triggers and mindless eating habits, and reducing distractions, we can regain control over our responses to food and make healthier decisions aligned with our nutritional and mental health needs.
  • Heightened satiety – Eating mindfully encourages us to eat more slowly and attentively, allowing our bodies to register feelings of fullness more effectively. By paying attention to physical hunger and satiety cues, we are less likely to overeat, leading to a more balanced and satisfying eating experience.
  • Stress reduction – Mindful eating behavior can act as a reprieve from the hustle and chaos of the world. It’s a dedicated time to release life’s stressors and concentrate on your own wellness and the present moment.
  • Improved diet – As we become more mindful of our food choice, we naturally gravitate toward more nourishing and wholesome options. Mindful eaters often tend to prioritize fresh, whole foods, and they are less inclined to indulge in unhealthy, processed options on a regular basis. 
  • Self-love – Mindful eating is rooted in self-compassion and acceptance. By nurturing a non-judgmental attitude towards our food choice, eating habits and bodies, we cultivate a sense of self-love and respect for our bodies. This compassionate approach to your eating behavior can help you break free from negative self-talk and foster a healthier body image.

Add INVIGOR8 To Your Mindfulness Routine

Eating mindfully is an invitation to enter the present moment — to choose and consume your food consciously. One aspect of mindful eating is practicing good nutrition, and that’s made easy with INVIGOR8.

So, if you are looking for effective weight loss support, Our Superfood Shake is an organic superfoods powder that is designed to support full-body health and mindful eating. It’s packed with natural protein powder ingredients, as well as several nutritional complexes that help promote digestive, immune and cognitive health.

Sip mindfully with INVIGOR8 today.


Harvard T.H. Chan School of Public Health. Mindful Eating.

Healthline. Mindful Eating 101 — A Beginner’s Guide.

Harvard Health Publishing. 8 steps to mindful eating.

Headspace. Mindful Eating.  

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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