3. Breathe Deeply
Taking a deep breath before eating can help you achieve some degree of mindfulness throughout your meal, Hartley says. And it’s not rocket science.
“Deep breathing allows us to become more in tune with our bodies in the present,” Dr. Goldman says. A simple inhale and exhale gives you a chance to inventory your surroundings and check in with your body and emotions, so you can recognize hunger signals and respond with intention rather than react impulsively by refilling your plate. It’s a tip that literally everyone has time for — even during the busiest day of the craziest holiday season.
4. Focus on Sensory Cues
This time of year, your senses can easily get overloaded by the sheer indulgence of the season, with its fancy cocktails, dazzling desserts, and nostalgic flavors. Taking time to really focus on the scent, taste, texture, and temperature of food is one way to practice mindful eating.
Hartley says that it’s smart to check in with how your food tastes a few times throughout your meal: If you can, pause in the beginning, middle, and end of the meal for a mindful bite or two when you can savor the food — identify a flavor you particularly like or appreciate the fluffiness of your dinner bun. The exercise will help you avoid slipping into the mindless eating mode that leaves you feeling stuffed.
“Think of it like wine tasting your food,” Hartley says. “You don’t have to wine taste your entire meal, but even just a few bites can improve mindfulness.”
And, suggests Cordella, “Be intentional about what you choose to eat. Eat the foods that you enjoy with confidence. This will allow you to feel more in control of your eating.”