The Four Foundations of Mindfulness and How They Can Benefit Your Relationship With food

Mindfulness is training the mind to recognize and interpret what is happening emotionally and physically as it interacts with itself, with others, and its environment.  This is when awareness happens.  Mindfulness is connected with interoception- the ability to sense  inward, accurately interpret what is presently happening to your body, and respond with precision and kindness.

Most people are aware that mindfulness is the act of paying attention, the issue is HOW to pay attention.  Let’s break it down into the Four Foundations of Mindfulness and how they relate to eating.

Mindfulness of Body:  You respect your body and meet its basic needs unconditionally.  Feelings like hunger, fullness, satisfaction, the desire to move, and the need to rest are taken into consideration.  Dieting, which promotes time-restricted eating, eliminating foods, ignoring hunger and fullness cues, or encouraging exercise for calorie burn, is the opposite of mindfulness of body.

Mindfulness of Feelings: Being willing to feel what is happening in your body and in your heart, and staying with that feeling- even if it’s uncomfortable.  Seeing your emotions clearly, helps you identify and meet your true needs.  Emotional eating- using food to address your feelings as opposed to accepting them- is the opposite of mindfulness of feelings.

Mindfulness of Mind: Identifying your thoughts about food, eating, your body, and weight and realizing they are just thoughts, they do NOT define you.  Negative thoughts like certain foods are bad (cake, coffee, gluten, chocolate, alcohol, etc), you should or shouldn’t eating something, your body has to look a certain way, or your weight needs to be a certain number are the opposite of mindfulness of mind.

Mindfulness of Dharma (or phenomena or truth): Your relationship with food and your body speaks to your relationship with life.  “How you do anything is how you do everything”.  Being on a strict, rigid eating plan and berating yourself when it goes wrong is the opposite of mindfulness of Dharma.  You wouldn’t throw in the towel if one thing went wrong at work or in a relationship.  Learning and growing in all aspects of your life is the goal of mindfulness of dharma.

If these foundations of mindfulness resonate with you, then mindful eating might be just what you need.  Learning and practicing mindfulness will take time.  Start exploring some of the options out there for you including websites, worksheets, podcasts, books, or workshops.  In fact, we’re hosting a workshop tomorrow night about mindful eating (register here).  We also have another blog post about how to dip your toe into mindful eating with a few easy steps:  Let’s Practice Mindful Eating Together.  Better yet, meet with a dietitian to support you on an individual level while you begin mindful eating.

Now, be warned, practicing mindful eating isn’t like your typical diet.  You need to sit back and get ready for a rollercoaster ride, with ups and down, good days and not so good days.  You might want to get off at some point, but hang in there, it’s worth it.  And another warning?  This is for LIFE.  You will never stop being mindful, and I say that in a good way.  Your body will change, your needs will change, your life will change.  And with that, your diet (as in your eating pattern, not a calorie restricted diet) will likely change too.  Mindful eating is a tool designed to adjust and adapt with you. 

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help.

Resources

Hollenstein, Jenna MS, RD, CDN. Intuitive Eating for Life: How Mindfulness Can Deepen and Sustain Your Intuitive Eating Practice. Oakland, New Harbinger Publications, 2022.