Mindful eating 人生が豊かになる食べ方の習慣


Are you eating something at this moment? Or did you check SNS or reply to emails on your smartphone while eating lunch today? This book is a must read for those who are afraid.

As the title suggests, this book is about "Mindful eating," or "mindful eating." So what does it mean to "eat mindfully"?

Many would find the act of eating itself to be fun. However, on the other hand, it is also true that many modern people are worried about eating. "When I'm lonely, I just eat" "I eat even if I'm not hungry" … There should be many people who apply.

In this book, such a state is regarded as "a state in which the relationship between people and food is out of balance", and one of the main causes of such a distortion of balance is the loss of "mindfulness", which is an essential component of the mind. It is said that it is because it is being damaged. And "mindfulness" is "to focus on what is happening at each moment without making a judgment." In other words, we must pay more attention to what we are eating at that moment and the act of eating itself.

This book is neither a diet book nor a health book. However, I think that what is written in this book also leads to diet and health. It will also give you an opportunity to think deeply about eating, that is, living.

Main points of this book

Point 1

The "desire to eat" involves nine things: eyes, touch, ears, nose, mouth, stomach, cells, brain, and mind. Listen to these "nine body voices" and understand what you are hungry for.

Point 2

Find a way to fill your heart without relying on others or food. It is effective to put yourself in nature, play with pets and children, and have time for meditation.

Point 3

The enjoyment of eating does not increase as you eat. Let's eat slowly while being hungry and paying attention to the act of eating.

[Must read points!] 9 body voices

Let's listen to the "voice" that the body emits

Multiple sensory organs are involved in the "desire to eat". Specifically, there are nine: eyes, touch, ears, nose, mouth, stomach, cells, brain, and mind. These make us feel "want to eat".

The "nine body voices" alternate and appeal, so we don't know what's hungry in us. However, if you look at each aspect of hunger individually, you will be able to understand which part is complaining and make better decisions about eating.

For example, some people have surgery to shrink their stomachs to prevent obesity. They said, "I thought that surgery to shrink my stomach would eliminate my desire to eat, but I still want to eat it!" That's because only the "stomach voice" of the "nine body voices" can be removed by surgery. The remaining eight voices continue to demand food, saying, "I want to eat something!"

"Hunger of the heart" is especially important. Eating to fill the hunger of the heart is only temporary. Unless you identify the emotions that fuel your appetite and deal with them directly, it will not be the ultimate solution. It just creates a vicious cycle of feeling depressed → eating → regretting overeating and feeling depressed → eating more.

When you start to "eat mindfully," you can calmly face the emotions that occupy your heart just before the urge to eat. And you can deal with that feeling in ways other than eating. If you're tired and frustrated, you can lie down and take a rest, go for a walk, or take a deep breath of fresh air to refresh yourself.

Voice of the heart

This book introduces practice methods for dealing with each of the "nine body voices." In the summary, I would like to take up the "voice of the heart."

The practice of dealing with the "voice of the heart" is to remember the feelings and thoughts immediately before when you want to eat something between meals. Also, think about what kind of changes have occurred in those thoughts and feelings after having a snack. It's a good idea to put a picture of your heart or a note that says "voice of the heart" in the place where you usually eat or snack.

When the mind wants food, it has emotions and memories of the past. The people who participated in the "Mindful Eating Training" nostalgicly talk about meals with loved ones. In other words, a particular food is not very important. The atmosphere and emotions that the food reminds us of are even more important.

This feeling of food comes from the desire to be loved and cared for. The warm and happy memories of a special time are tied to a particular food and are driving you.

Trying to fill the "heart" with food

Many people who participate in "mindful eating training" say that they feel that there is a big hole in their hearts. There are various causes of the hole, such as feelings of loss, sadness, and alienation due to the death of a loved one or pet. And they eat to fill the hole in their hearts. However, when I put food in my stomach, the hole in my heart was not filled. No nutritious food can satisfy the "desire of the heart." Only intimacy with oneself or others can nourish the mind.

However, the people around us do not always satisfy the desire for intimacy. So it's a good idea to learn how to fill your mind without relying on others or food. For example, putting yourself in nature, playing with pets and children, having time for meditation, and having creative time with music and painting.

To find a "way to fill your heart" for yourself, forget about time and look for something that you can immerse yourself in. Then, after immersing yourself in that behavior, let's consider "Is my mood refreshed and refreshing?" Any simple thing is fine. I want you to find a way to nourish your heart every day.

After all, it's not food that fills your heart. It's a satisfying feeling that I'm intimately connected to this moment. This sensation is often described by the term "peak moment" and comes unexpectedly.

The sense of peak moment can be expressed as a sweet and sour and emotional taste that you really exist "here and now". When filled with this sensation, the cave of being disappears naturally and you can affirm your current state.

Know "what's happening" inside you

Practice observing "your changes"

The act of "eating mindfully" involves some important changes. One of them is the relationship with the "inner critic."

The "inner critic" is the voice in the heart. I always keep an eye on my mistakes and mistakes and blame myself angry. Sometimes when I try to choose something to eat, my inner critics don't approve it. Don't be compliant with that rebuke or rant. Explore your body with curiosity.

When eating mindfully, a person is both a scientist, an experimental animal, and an experimental environment. In other words, when an experimental animal (self) eats something, a curious scientist (self) observes it and explores what changes occur in the body, mind, and brain (experimental environment). ..

It doesn't matter if you're hungry

As "practice to observe" one's change "", "try to eat" fruits that you have never eaten "" and "try to be aware of" tongue movement "" are mentioned in this book. In the summary, "it doesn't matter if you're hungry".

First, sit quietly for a few minutes and focus on your body. Is there an "empty sensation" somewhere in the body? Is the feeling comfortable, normal, or unpleasant?

So what about the "full feeling"? Is the feeling comfortable? Ordinary? Unpleasant? Also, do you feel the urge to do something with the "emptiness" or "fullness"? Let's do these checks several times a day, including before going to bed.

Do you feel that you are hungry as something wrong? Isn't he eating all the food while saying, "Actually, I'm not so hungry." If so, put a note in your house or office saying "Are you hungry?"

If you realize the urge to keep your stomach full, ask yourself, "Why don't you empty your stomach?" In most cases you will get the answer "I don't like it". People drink and eat all day in an attempt to avoid the feeling of "fear" that they feel when they feel hungry.

You may think that the more you eat, the more fun you will enjoy eating. But that's a big mistake. Let's eat slowly while being hungry and paying attention to the act of eating. And stop eating when you feel comfortable and full. That way, you should be able to maximize the joy of eating.

Eat slowly

If you eat slowly, you won't eat too much

The most important thing in "mindful eating practice" is to slow down the eating speed. Studies have shown that eating slowly is effective in improving health. Simply slowing down your diet can reduce your risk of weight gain and high blood pressure.

In addition, a feeling of satisfaction can be obtained by chewing. This is because you can enjoy various changes in texture and taste. You can also get more nutrients by putting the food in your mouth for a few seconds or more and crushing it into small pieces.

If you eat slowly, you can prevent overeating. This is because food reaches the small intestine and signals the brain and body that it is "full." However, it takes about 20 minutes from the beginning to send this signal. If you don't eat slowly, you will eat a lot before the signal arrives.

Place a fork or chopsticks with each bite

Three exercises are introduced in this book to help you eat slowly. In the summary, "put a fork or chopsticks for each bite" is taken up.

Once you have your food in your mouth, put your forks, spoons, chopsticks, etc. back on the tableware. Then, turn your consciousness into your mouth and enjoy the food until you fully taste and swallow the bite. After that, eat the next bite. Always repeat this action when you eat. It's a good idea to put a note that says "bite by bit" or a note with a picture of a spoon or fork with the word "take it down!" At the place where you eat.

If you do this, you will find that you have a habit of pushing food into your mouth one after another. One person who tried this practice said, "I used to eat in a hurry without chewing," and I couldn't help but ask myself why I was trying to finish the meal in such a hurry. ..

Keep your consciousness in your mouth, eat relaxedly, and feel that you really exist at the moment you eat. You should be able to feel each bite like the first bite of a meal.

Recommendation of reading

In this book, 23 practice methods for incorporating mindfulness and changing the way of eating are introduced. As the author says, "I think it's a good idea to practice it one by one every week for 23 weeks, starting from the beginning," the practice method is left to the reader. Like the author, the abstracter felt that it would be good to continue the same practice every day for about a week to gain discovery and awareness and become a habit.

In addition to this book, there are also exercises such as "try to" cut off the media "", "treat yourself like a" customer "", and "focus your consciousness alternately when there are attendees". ing. A deeper awareness can be gained by reading all 23 exercises.

By incorporating a mindful way of eating into our daily lives, we may be able to rediscover the joy and joy of eating and drinking.