The aim of a mindful eating meditation is to eat foods that help you reconnect with a relaxed mind. Every bite offers you the opportunity to connect more intimately with yourself, your present human experience, and others around you. Food can nourish your soul, mind, and body, and it should profoundly integrate the three into reflective practice.
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First and foremost: Fasting is crucial for a peaceful morning meditation process. When you eat food, your metabolism activates and digests the food to keep the body nourished. This diverts a lot of energy away from the meditation process.
The mind is calm during meditation in a fasted state, and everything appears calm and quiet. If you wake up starving, take a few sips of lemon water at room temperature or take a large gulp of close to zero-sugar kombucha.
10 Minute Mindful Eating Meditation
Practice eating with your full awareness in this 10-minute mindful eating meditation. Mindful eating means eating consciously and consists of knowing perfectly the characteristics of what we are about to eat while enjoying the experience of food with all our senses and consequently have a more authentic and healthy relationship with food.
Below are a few food suggestions for mindful eating benefits to set you up for a deliberate Mindful Eating Meditation or spiritual ritual. The main thing is to keep it simple, localized, and linked to your greater good and those around you.
1. Green veggies
Green vegetables such as arugula, chard, spinach, kale, and arugula, are rich in antioxidants and phytonutrients like magnesium and vitamins B. Magnesium is an essential mineral for relaxation and peace required during meditation. Sesame seeds and beet greens are also good sources of magnesium.
Magnesium can help in maintaining balanced blood pressure and increases the body’s physical stress response. Many don’t have enough amounts of this critical mineral, which may increase their chances of suffering from anxiety, insomnia, and cardiovascular disease.
The hypothalamic-pituitary-adrenocortical axis and the nervous system, which manage certain aspects of the meditation activity, may be disrupted by a lack of magnesium. These systems are necessary for your body to control its response to stress by generating the appropriate amounts of neurotransmitters and hormones. Nervousness and irritability are common reactions to changes in their usual function.
Green vegetables also contain vitamins B, which are essential for good brain and nerve function, and magnesium. Folate, for example, aids in the generation of the neurotransmitter dopamine, involved in feelings of satisfaction and the power to remain calm in stressful circumstances. You can also get crushed leaf Kratom from Kratom Extract Canada.
Avocados are also rich in good fats, such as omega-3 fatty acids, in addition to being delicious. Avocados also comprise glutathione, which is among the most powerful detoxifying enzymes and antioxidants in the liver and peripheral tissues, protecting the body from stress. Prolonged pain deprives your body of such a vital molecule needed for healthy immune function, cell protection from toxic substances, and cancer prevention.
Eating foods rich in sulfur and avocados like broccoli, cauliflower, and kale, will allow you to maintain sufficient glutathione levels. If you consume avocados raw and blend them with foods rich in vitamin C, you can receive far more glutathione. For a stress-relieving meal, toss avocado cubes with grapefruit pieces in your salad.
Cashews are high in Zinc, an essential mineral for neurocognitive performance and modifying your body’s reaction to stress. Additionally, they also supply stress-reducing good fats and nutritious protein. Most enzymes in the body and those that protect the body from stress need Zinc to operate effectively.
Stress, both physical and emotional, can reduce zinc levels, resulting in a deficiency. Since Zinc is particularly abundant in the brain, it’s no surprise that a zinc deficiency can cause depression, food cravings, and irritability. Mushrooms, garbanzo beans, and pumpkin seeds are some other plant-based zinc sources.
Like many other minerals, Zinc needs to be balanced with other compounds for optimal neurologic and general well-being. As a result, it’s crucial to always consult with a medical professional before supplementing or making significant dietary adjustments.
When the body is stressed too often, the balance of inflammatory molecules and hormones can be compromised, leading to free radicals. Free radicals are waste materials formed due to chronic stress, exposure to toxins, and natural metabolic activities.
They are highly toxic, and if they become too abundant, they can attach to cells and damage them, leading to oxidative stress. Excessive oxidative stress can harm DNA, protein, and other cell components, contributing to various illnesses such as diabetes, neurological disorders, asthma, and cardiovascular disease.
Antioxidants are substances found in vegetables and fruits that eliminate or control free radicals before they cause oxidative stress and damage to our cells. Berries, such as blackberries, cranberries, and blueberries, are full of antioxidants called anthocyanins, belonging to the flavonoid group. As a result, natural antioxidants such as anthocyanins are linked to lower levels of inflammation, oxidative stress, and the likelihood of chronic diseases.
Mindful Eating Meditation Infographic
Here are 7 simple steps to help you start in your mindful eating meditation:
- Slow down the pace at which you eat. For example, take breaks during bites, chew more slowly, take a break to breathe, and rate your fullness.
- Eat away from distractions, such as the TV, computer, or eating in the car.
- Take note of how your body lets you know when it’s hungry and full so you will recognize these cues more easily
- Use these cues to guide your decision on when to begin and end eating.
- Notice your responses to food (likes, dislikes, neutral) without judgment.
- Choose to eat food that is both pleasing and nourishing by using all of your senses (smell, taste, sight, sound) while eating.
- Become aware of and reflect on the effects caused by unmindful eating (e.g eating out of boredom or sadness, overeating to the point of feeling uncomfortable).
Once you’ve got the hang of this, your mindful eating meditation session will become more natural. Then you can focus on implementing this method into more meals! Rather than turning to conventional “comfort” foods, many of which are high in sugar and cause inflammation, eat real, natural foods to relieve stress and maintain good energy.
Including these foods in your meals will increase your body’s natural resilience to the damaging effects of stress. So, incorporate these healthy plant-based foods into your mindful eating meditation today.