Somehow, the back-to-school rush has subsided and we are now in the full swing of the holiday season. Thanksgiving is already behind us and New Year’s is right around the corner. This time of year tends to be celebrated with delicious food, gratitude, and togetherness, but mindfulness, mindful eating, and nutrition can often take a backseat amidst the heaping platters and cheerful atmosphere. The holiday season can end up leaving many of us feeling physically and mentally overwhelmed.
But what if we could approach the next few weeks with a different mindset? What if holiday parties could become the perfect opportunity to practice mindfulness in our eating habits, enriching our experience both at the table and within ourselves?
What is Mindfulness and How is it Connected to Nutrition?
“Mindfulness is the practice of being present and fully engaged in the current moment, without judgment.” Says Be.WELL Mind-Body Coach and Mindfulness Meditation practitioner Cristin Van Horn. “The non-judgement piece is the most important, and maybe challenging part for many of us. It’s almost as if you’re allowing yourself to wake up to the present moment at hand, to see it as it actually is, not how you wish it were or want it to be. Once you find that awareness, you simply notice the present without judging the things you find there, such as your feelings, your surroundings, your bodily sensations, or the thoughts you may have.”
You can practice mindfulness all day, everyday, with everything you do and it can even transform your approach to eating. So often, especially during holiday meals, we are busy doing one million other things, like chatting with family we haven’t seen in awhile, getting the house together or cleaning it up, and bustling around the kitchen. This often means, we aren’t fully experiencing the now, but rather caught in the “doing”.
By slowing down and being fully present in the moment, we can shift our perspective from busy and buzzing to something deeper that allows us to feel, taste, smell, and see the richness that holiday meals have to offer. By marrying mindfulness with the way we come to the table, we cultivate a relationship with food that honors both our body’s nutritional needs and our soul’s craving for joy, family, flavor, and satisfaction. Eating mindfully means slowing down, listening to our bodies, appreciating the aromas and flavors, and acknowledging our cravings and fullness cues. This type of practice can even nurture a deeper sense of gratitude for all that holiday meals are actually offering you.
Mindful Eating Practices for the Holidays
1. Set an Intention
One way to tap into your mindfulness is to set an intention for yourself. Before the festivities begin, take a moment to set an intention for the day. It might be to savor each bite, to engage fully with loved ones, or to listen to your body’s hunger and fullness signals. This intention becomes your anchor, guiding your choices and interactions throughout the day. Mindfulness is a process and it is almost impossible to practice it completely in each and every moment. When you find yourself drifting away, maybe eating on autopilot, come back to your anchor to check in with yourself, your feelings, and your needs.
2. Engage All Your Senses
So often, we forget that we have 5 senses to experience the world around us. As you approach holiday meals, try to engage all your senses to make it a more robust experience. Notice the vibrant colors on your plate, the aroma of freshly baked pies, the texture of the mashed potatoes, and all the complex flavors of traditional dishes. This awareness not only enhances your dining experience but also slows you down, making it easier to recognize what your body is feeling, like when you are satisfied or full.
3. Express Gratitude…after all ‘tis the Season
It’s more than just saying a few words before you dig in, expressing gratitude can make each bite more meaningful for you. By taking time to fully feel and express gratitude for the meal before you, to the people who prepared it, maybe all the way back to the farmers that grew it, and the time and effort it took to prepare, can deepen your connection to the food and the moment. Mindful eating also invites us to reflect on our food choices. How do they impact our health, the environment, and the well-being of those around us?
4. Honor Your Body’s Signals
Tune into your body’s hunger and fullness signals is not always easy. “So many of us are not in touch with our bodies. Because of trauma, a disordered view of ourselves, a poor relationship with food, or a history of low self esteem or disordered eating, we may not trust our bodies or the signals they are giving us.” Says Cristin. “Slowing down the nervous system by taking a few deep breaths is a great way to do a quick body scan, even for those of us who have difficulty listening to and understanding our bodies.” It’s okay to indulge in your holiday favorites, but it’s also important to strive to do so in a way that respects your body’s needs. Remember, mindfulness is not about restriction, but about fostering harmony between body and mind. Of course, it is a practice that needs time to cultivate, so remember to be gentle with yourself. The more you try to be mindful and present in the moment, the easier it will become for you.
5. Savor the Moment
Savor the moments with loved ones, the conversations, and laughter mindfully too, letting the joy of togetherness feed your soul. This holistic nourishment is just as important as the food on your plate, so slow down and allow yourself to be present in the conversation- try not to be thinking about the past or planning for the future- or not listening just to talk.
How Be.WELL can Help the Journey Beyond this Holiday Season
By approaching this holiday season with mindfulness and intention, we can enrich our experiences, nurture our bodies, and honor the abundance in our lives. If you are interested in deepening your relationship with your body, to food, or to discover how mindfulness practices can help you live a more meaningful and fulfilling life, a Mind Body Coach, like the ones at be.WELL can help.
Our dedicated practitioners weave together proven therapeutic techniques with mindfulness practices to craft personalized strategies that fit your needs, goals, and lifestyle. We believe in the power of this holistic approach in fostering self-awareness, managing stress, and developing resilience, making Be.WELL a modern, integrative journey to health and wellness. With offices in both Hoboken, New Jersey, and Manhattan, we are here to help you find the balance that’s right for you and to help you navigate the holidays and beyond.
Schedule A Free Consultation With A Therapist Or Mind Body Coach HERE.
