Mindful Monday – Eating Meditation

Welcome to Mindful Monday! Each week I try to examine new or sometimes old things about myself. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I attempt to live in the present.

Image Credit: One Green Planet.org

I don’t know about you, but the dog days of summer have hit Pensacola, Florida – just don’t tell Sugar and Spice that I said it like that! The temperatures are soaring and I don’t want to eat large amounts of food. I prefer smoothies and salads and that is a great help on my weight loss journey. In addition, I find that if I eat my main meal at lunch time I feel better and can sleep at night.

I try to eat mindfully. I do pay attention to what I am eating by savoring the taste and texture. I have slowed down and just taken the time to enjoy my food. Because I like to eat when I am bored, I found that I must drink more liquids to give my stomach the full feeling that my mind equates with not feeling hunger. I really focus on my feelings and emotions, otherwise I just want to eat all the time. (Hey, we all have our vices! J)

Image Credit: How does she.com

It occurred to me that mindful eating is a form of meditation. The whole idea is that I focus my thoughts and awareness on the food that I am eating. This allows me the time to deal with my emotions and to feel real gratitude for the food I am eating.

When we do sitting meditation we sit quietly and concentrate on our breathing and our body while being present in that exact moment without judgment or expectations. It is the same thing with food meditation, we pay attention to the act of eating.

Image credit: The Huffington Post.com

Mindful eating deals with learning how to read your body’s signals about feeling full. It is about slowing down and really tasting what you are eating. Green thickies.com list the following benefits of “eating meditation” and outline the Meditation Diet Method. Please visit this website for other valuable information:

Food tastes better when you pay attention.

You can learn to enjoy healthy foods when you slow down and savor.

You eat less because you’re not eating mindlessly.

You naturally gravitate towards simpler foods because of the savoring.

You begin to address the emotions around eating.

You get a little oasis of slow mindfulness in your busy day.

It relieves stress.

It’s fun.

The Meditation Diet Method
(quoted from the website)

“So how do you do it? It’s not very difficult — you can do some or all of the items here:

  1. Create space. Too often eating is multitasked with reading or working or driving or watching. Create some space for the eating meditation — clear away everything else, and just do one thing. Just eat.
  2. Put your food in front of you, and consider it. The food you choose doesn’t matter — it can be food you already eat on a regular basis, or you can consider a handful of berries, a carrot, some broccoli, some raw almonds or walnuts. Sit down with the food in front of you, and look at it. Notice its color, texture, imperfections. Smell it.
  3. Think about its origins. Take a moment to think about where this food came from — is it from another continent, or somewhere in your area? How did it get to you? Who grew it, picked it, transported it, and prepared it? What animal gave its life and suffered for your pleasure and health? Be grateful for all of this.
  4. Taste it. One bite at a time put the food in your mouth and savor its taste and texture. Is it crunchy, soft, chewy, grainy, and syrupy? Is it earthy, sweet, floral, salty, spicy, oaky, citrusy, and grassy, herbal, mossy, tangy, tannin-y? Think too about what has been added to the food — chemicals, salt, sugar, fat? How does the food make you feel? Consider what nutrients the food is giving you, how it is nourishing you.
  5. Notice your heart. What do you feel as you eat? Are you hungry, stressed, sad, happy, hurt, angry, afraid, confused, lonely, bored, impatient?
  6. Pause between bites. Don’t pick up the next bite as you chew. Just stay with one bite, then swallow. Breathe. Enjoy the space. Then repeat the process for the next bite.

Practice this once a day. When it becomes a regular habit, try it twice a day. Eventually, do it every time you eat a meal or snack or have anything to drink.”

Image credit: Spark People.com

This week, I want to concentrate on my eating. I want to be mindful of not only what I put into my mouth, but how and why I am eating.

When you approach overeating with a mindful attitude things change quickly. Your weight will begin to shift in the right direction on the scale. You will see positive results. Of course, if you have any health issues you should always speak to your doctor before beginning any kind of diet. It is better to be safe than sorry. Remember, I am only sharing my mindful journey with you. Your journey might take you along a different path. In fact, that is what I hope for all of you.

I have many changes coming up in my life the next few months. We are moving to Colorado Springs, CO. This will be the perfect test of my mindfulness goals and an attitude check will be in order with the stresses that moving causes. At some point, I will have to hold off on posting my mindful journey due to traveling, packing, and more traveling. I will resume the journey at the other end – in the peaceful solitude of the Rocky Mountains. I will keep you all apprised of my progress.

What are your mindful goals for this week?

Would you like to share your mindfulness journey with others? If you are interested in sharing your goals or aspirations, I want to highlight your journey here on Silver Threading. Please send me an email at silverthreading@gmail.com and I will be happy to feature you on a guest post.

Remember, this is not a challenge.  This is an offering of support.  If you would like to join in with your own Mindful Monday goals you can do so in the comments, or on a separate post of your own making.  If you want to link back to my post, please feel free to do so, however, it is not necessary.  My main aim here is to give and get support to become more mindful of the things I take for granted in my life.


Namaste! I wish you much joy and happiness this week!



  1. I like this a lot 🙂 TV dinners are the worst thing we can do to ourselves. Eating is such an intimate ritual – it should be cherished. Also, I would like to add eating cross-legged is the best way to complete the whole process.

    Liked by 2 people

    1. Prajakta, what a fabulous idea, sitting cross-legged. That would be excellent. We should take our time and savor the experience. 💗


    1. I will keep you in the loop, Olga. Thanks for your well wishes and support. Enjoy your visit. 💗


  2. I love that Mandy Hale quote, Colleen! I tend to eat ‘recreationally’ in the summer. It should be a time of eating healthy, with all of the locally grown produce being sold. However, it’s also a time of too much cheer and that does not make for mindful eating! 😀

    Liked by 1 person

    1. True, Rob. It’s so hot here no one wants to BBQ or eat anything but smoothies! LOL! 😊💗


  3. Oh, my goodness, Colleen, this was quite a mouthful 😉 You have touched on many things I have learned over the years, and yet, since my job (I blame a lot on that, don’t I…but it’s one of the biggest stressors in my life), I need constant reminders of exactly what you are talking about here. I remember sitting quietly while eating, thinking about all the hard work and goodness that went into the food I was ingesting, just as you touched on. Now during a work day I have to rush my lunch, while I’m on the computer. LOL . (I come home because I need some quiet time from the grocery store). So today I think I’ll simply eat at the table and not go to the computer during my munch-time.

    Rushing and being stressed is awful for the digestive tract, and mine is acting up again. So this is a perfect post to encourage me on my better eating, healing venture.

    I also eat sweets there because of stress, but yesterday I was very good. So I’m proud of myself. And today I plan on the same.

    That is some move you are making, and I understand how busy you will be. So I’ll look forward to your settling and reviving Mindful Mondays, as they are such a treat. You are the third person I know of including myself in the process of a move…there must be some wonderful things brewing in the cosmos…Some wonderful blessings coming through.

    May your move be cheerful, energetic, and full of contentment and joy. I wish you so many happy things in your new home.

    Sending hugs,
    Marianne xox


    1. Marianne, I lost 50+ pounds on weight watchers a few years ago and have managed to gain 10 lbs back in three years. For me, it is a constant battle of the bulge. I stay away from sweets and fats. I gain weight eating vegetables! (No thyroid gland so I constantly have to keep my body revved up to have a metabolism). Start slowly with your mindfulness eating. I know work interferes, so choose one meal that you can savor and enjoy. Eventually, you will be able to have two of those meals. Just the fact that you think about it shows that you are becoming more mindful. How wonderful is that? Just start slowly. Everything in due time.

      We are good with the move. We are Retired military and have moved so many times that it is not a big deal anymore. I plan the details down to the least minute detail. We are excited! 😀 ❤ I just can't take the heat and humidity. It was 82 degrees F. this morning at 5:30 am with fog (98% humidity). I can barely walk the dogs and breath it is so bad. I do much better in the mountains and with seasons. 😀 Thanks for all your wishes. I know with your support it will be a breeze!

      Liked by 1 person

  4. Wow, what a great post again, Colleen! Great advices. I like that “Mindful Eating” picture. I would even add that we should eat “fearless”. Because many things we develop through a food hysteria.


    1. I have never heard of a food hysteria, but I agree with eating fearless. The whole idea is to eat things that are good for us. The less fried, fatty foods the better. People in America are obese because they eat out at restaurants so much. If we prepare our own more natural foods, we are so much healthier. My problem is I get bored and then just want to eat. If I stay active, I do so much better. After the move, I will have to regulate my sitting at the computer so much. Just not good for me at all. ❤

      Liked by 1 person

      1. Some people are crazy about healthy food, the healthier the better. But they only eat that because they are anxious of gettin sick. They read all and ever incredients… they eat with fear and that is dangerous because you swallow the fear as well.


        1. Oh, I understand now. I see what you are saying. I eat healthy food (fruits, vegetables, lean meat) because it is the only way I can control my weight. I recently went gluten free because I wanted to see if it made me feel better. It did. My Dr. thinks I have a gluten allergy and he tested me for it. I know in the southern United States everyone eats fattening foods. Fried, heavy and way too much. Moderation is the key. I have to drink lots of water to fend off my boredom eating. That works for me, maybe not someone else. It is a game of tricking your mind and your belly! LOL! ❤

          Liked by 2 people

          1. Exactly. Everybody has to find out for themselves what is good for them. Even chocolate and sugar can be healthy for one and not a bit for another one. It is always about the balance and the balance is individual.


          2. I agree. I always try to say that in my post too. It is my journey and might not work for someone else. ❤

            Liked by 1 person

    1. I know what you mean, Jacqui. I recently went gluten free and that has really helped me feel better. It is all about moderation I am finding. ❤


    1. In America, Jade… many people are always in a hurry. If we all could slow down and enjoy our meal, it would be so much better. ❤

      Liked by 1 person

        1. Exactly, Jade. You know what I mean. I can’t eat Penang that quickly. I love the red and green Thai curry. I am growing Thai peppers in my garden. ❤

          Liked by 1 person

          1. I love it spicy. I had to learn to cook it to teach my half-Thai step-daughters. My spring rolls are good too! I eat as spicy as Thai people. Love it!

            Liked by 1 person

    1. Me too. When I slow down, I feel so much better because I can tell when I am full and stop. That is so important. We want mindful eating NOT mindless eating. 😀 ❤

      Liked by 1 person

  5. Colleen, a very inspiring post with enlightening comments. My sister mirrors you in her struggle to eat healthy and loose weight. My best friend has been on a rollar-coaster, diets, weight gain & loss, for years. I have a different take on this food subject. It my not add to your food theme here, so I’ll e-mail you the details. Happy move to Colorado! I love the mountains too! Christine


      1. Aw, thank you. I hate missing anything in this wonderful world of blogging – such lovely people to follow. But sometimes I need to go out out into the ‘real ‘ world. Running around again today — mouse in a wheel time! Jx

        Liked by 1 person

  6. Colleen, this post reaffirms what I’ve been trying to do – be aware of everything I eat. What I drink is no problem, as I drink water, unsweetened tea and coffee. The battle of the bulge is one battle I plan to win.
    Colorado Springs! Best wishes on a smooth move. Are the swamp fairies traveling with you? 🙂 Hugs, my friend.

    Liked by 1 person

    1. Yes, Michelle. There still is a story that must be written. I hear the mountain fairies are light as air. We’re excited! 💗

      Liked by 1 person

  7. Colleen, I love all the advice you mention here about eating mindfully. I visited Southern California in April and saw strawberries being picked in the fields . I swear that I’ve never seen a harvest take place before and it was an amazing sight for me to realize that my food comes to my table, thanks to someone ! ( I’m embarrassed to admit that !) I really try now to eat vy imagining all those people who helped get the food into my kitchen and on my plate… and thank the animals too …lovely post today, as always!

    Liked by 1 person

    1. Lia, you are such a lovely person. We are so used to going to the store for food we forget how it is grown. How amazing it is to be grateful for our abundance. Long ago, Native Americans gave thanks to the animals when they took their lives for food. It is such a huge thing to recognize we are part of the greater good. Thanks much, my friend. 💗

      Liked by 1 person

      1. Thank you Colleen for your amazing words! Indeed, gratitude towards our food and how it got to our tables is so important to me. And if ever I must throw out food because it’s gone bad (i.e. the lost zucchini in my crisper drawer) I feel so sorry !
        Good night and happy almost Wednesday !

        Liked by 1 person

    1. I think it really helps. Years ago we all ate as a family. Now everyone is running around with so much to do. Eating has become a chore. We just shovel it in and move on to the next thing. I like taking my time. It is a much better way to live. Thanks, Linda. ❤


  8. Thanks for an interesting article. I’m afraid me and the family are definitely T.V. dinner addicts. After spending up to two hours in the kitchen trying to cook some horrible processed rubbish my kids will eat and something separate for my wife and me I just want to take the weight off my feet and watch something to unwind.

    My other problem with food is I’m a treble snacker when I write. Since I have been off for the summer I have noticed my weight creeping up again.

    Liked by 1 person

    1. It’s all in deciding how you want to live and eat. Sugar and fats are known cancer triggers. It helps to make small changes. Fruits and vegetables are easy to add to your meals. They are awesome for snacking too. Good luck! 😊💗

      Liked by 1 person

    1. Just sitting and waiting Dorne. The real estate agent is holding an open house on Sunday. Fingers crossed. 😊💗


  9. Reblogged this on shanjeniah's Lovely Chaos and commented:
    I’m learning to deal with a lifetime of issues related to food and eating that began when I was still sitting in a high chair (or maybe even earlier). This lovely post is centered around mindful eating, and I wanted to share it with my readers, too!

    Every week, Colleen at Silver Threading offers plenty of mindful sustenance to nourish the soul. I recommend a leisurely browse through the category! =)

    Liked by 1 person

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