I have been asked “How do I start being more mindful and eating intuitively”? To be quite honest, I see this as a journey- not a “quick fix”. To become more in touch with yourself—whether it's through mindful living, intuitive eating, or emotional awareness—begins with small, intentional steps. Here are some ways that I believe you can start:
1. Practice Mindfulness
Easier said than done. But it can be done! It takes PRACTICE to be PRESENT. Begin by focusing on the present moment. Whether you’re eating, walking, or simply sitting, tune in to your senses—what do you see, hear, and feel? Turn off your devices and just be with yourself.
One way is to include a “daily check-in”- set aside a few minutes each day to check in with yourself. Ask: “How do I feel physically? How do I feel emotionally?” A journal can help you track these reflections.
2. Listen to Your Body
When you are present for yourself, you can notice what your body is telling you. Pay attention to hunger, fatigue, or stress. Ask yourself what your body needs: Do you need rest? Water? Nourishment? Respond kindly to those signals instead of pushing them aside.
By paying attention to your body you can start to practice and incorporate mindful eating: Start by noticing your hunger and fullness cues. When you eat, slow down and savor the food. Notice how you feel during and after eating. Try not to label foods as "good" or "bad"; just observe how they affect you.
3. Embrace Emotional Awareness
This is a biggie! Recognize emotional triggers. Start observing how emotions influence your actions, especially around food. When you feel stressed, bored, or anxious, pause before reacting. Identify if your emotions are driving your desire to eat. By learning to recognize your emotions you can work to develop healthy coping strategies. Instead of turning to food for comfort, experiment with alternatives like journaling, deep breathing, or talking to someone you trust.
4. Set Aside Time for Reflection
Journal Regularly: Writing down your thoughts, feelings, and bodily sensations can help you become more attuned to patterns over time. Try to reflect on how certain foods, situations, or interactions make you feel. This can allow you to create space for self-care. Prioritize activities that help you feel grounded, whether it’s walking in nature, meditating, or practicing yoga.
5. Be Compassionate with Yourself
Avoid Perfection! This process is about progress, not perfection. Some days you might feel disconnected, and that’s okay. Approach each day with curiosity, not judgment. And celebrate wins- no matter how big or how small! Notice the moments where you listened to your body or responded thoughtfully to your emotions. Acknowledge those as steps forward.
By integrating these practices into your daily routine, you’ll gradually become more attuned to your needs—physically, emotionally, and mentally. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com.