Mindful Eating
What is it? Mindful eating is the act of paying attention to your thoughts, emotions, body, and
state of awareness before, during, and after consuming food.
What are the benefits?



Get more enjoyment and appreciation from the foods you eat.
Become in tune with your body’s hunger and fullness cues, which may allow for better
weight control.
Embrace slowing down and living in the moment, in all aspects of your life.
How can I incorporate mindful eating practices into my daily life? By Following the STOP
method for the first four bites of any meal or snack.
Savour: With your 1
st
bite, fully enjoy the flavour of the food, and notice all the tastes that
develop during the bite. Your focus is fully on the sensation of eating. You chew slowly,
deliberately and fully, swallowing only when the food is completely chewed up. Place special
attention on complex foods by separating all the flavours out.
Travel: With your 2
nd
bite, allow your mind to travel to the source of your food. Envision the
field, farm, ocean, lake or garden where it lived. As you chew this bite, keep your mind on the
source.
Observe: Bite number 3 allows you to observe yourself as an eater. You become aware of
the movement of your hand, arm and lips. Follow your teeth, jaws and tongue as you chew.
Even when you swallow, follow the food down to your stomach.
Pause: With the 4
th
bite, you add an extra pause just before you put the food in your mouth.
Then during the bite, pause in the middle of your chewing, just for a short moment. When your
done with the bite, add yet one more pause before taking your next bite of food.
1
Source: “The STOP method” The CAMP System: http://www.mindfuleating.org/STOP.html. Web February, 2013