Master the Power of Eating Slowly and Mindfully

As a coach, one question keeps coming back to me: What are the few essential skills that, if mastered, could truly change our lives?

For me, one of the most powerful answers is mindfulness. Yes, it’s a buzzword- like meditation or breathwork - that we see everywhere on social media. And it becomes something we skim past without thought. But mindfulness has the potential to reshape not only how we think. but how we live, eat, and feel every day.

What Is Mindfulness, Really?

Mindfulness is the practice of paying full attention to the present moment -on purpose and without judgment. It means noticing what’s happening in your body, mind, and surroundings with openness and curiosity, instead of running on autopilot. It’s about being aware rather than absent, and intentional instead of impulsive.

What Science Tells Us About Mindfulness

From a neuroscience perspective, regular mindfulness practice can:

·         Activate the prefrontal cortex—responsible for focus, decision-making, and emotional regulation

·         Reduce activity in the amygdala, the brain’s stress-response center

·         Strengthen neural networks involved in self-awareness, empathy, and resilience

·         Enhance neuroplasticity, making your brain better at learning and adapting

Psychological research, such as Jon Kabat-Zinn’s work on Mindfulness-Based Stress Reduction (MBSR), shows that mindfulness can significantly reduce anxiety, depression, chronic pain, and even improve immune function.

But let’s bring it down to the plate—because mindfulness doesn’t just live on a meditation cushion. It lives in your next bite of food.

Mindfulness in Nutrition: Why It Matters

Eating slowly and mindfully is one of the most transformative habits you can build around food. When you bring awareness to the table, everything changes:

·         You eat less—without feeling restricted.

·         You make better choices—driven by intention, not impulse.

·         You feel real hunger and real fullness—not emotional cues.

·         You stop when satisfied—not when you’re stuffed.

·         You improve digestion—and feel more energized after meals.

·         You reduce emotional eating—and regain control.

The Science Behind It

Eating slowly and mindfully allows your brain’s satiety signals—regulated by hormones like leptin and ghrelin—to sync with your actual food intake. This reduces the risk of overeating. Additionally, eating in a relaxed, focused state activates the parasympathetic nervous system (the "rest and digest" mode), enhancing nutrient absorption and reducing digestive discomfort.

Make It Fun—Just Try One Thing

If you’re new to mindful eating  - or returning to it after a long time (just  like me)  - start small. Pick just one of these strategies to try, then build from there:

·         Use a timer – Set a gentle pace for your meals.

·         Pause between bites – Put your fork down, take a breath, and reset.

·         Savor your food – Taste it like a sommelier. Notice the texture, aroma, and flavor.

·         Remove distractions – No screens, emails, or multitasking. Just you and your meal.

·         Match the slowest eater – Let others help you pace naturally.

·         Notice your speed triggers – Stress? Rushing? Habit? Spot them and adjust.

·         Use a mindful eating app – If it helps you stay present, use it purposefully.

·         Stay in the moment – Bring awareness to your breath, your body, your bite.

The Practice: A Step-by-Step Ritual

Mindful eating isn’t just about the food—it’s an act of self-awareness and respect.

1.      Sit at a table, free from distractions. Just you and your food.

2.      Observe your meal. What did you choose? How does it look and smell?

3.      Take a bite. Chew slowly. Notice taste, texture, and temperature.

4.      Set your utensils down. Pause.

5.      Breathe deeply. Relax your body.

6.      Check in with yourself—physically, emotionally, mentally.

7.      Take another bite. Repeat with awareness.

8.      Pause again. Reflect.

9.      Continue this cycle until your body signals it’s satisfied—not overfull.

Make It a Daily Experiment

You don’t need to change everything at once. Just start.

·         Begin with one distraction-free meal.

·         Focus on taste, texture, and fullness.

·         Try it with two meals the next day.

·         Notice how you feel—calmer? Fuller? More in control?

·         Keep going.

·         Tune in.

·         Adjust.

·         Let it become second nature.

Your meals can become moments of presence, peace, and power. The more you practice, the more natural it becomes. And before long, mindful eating won't be something you do  - it'll be part of who you are.

References

1.      Lazar, S. W., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging.

2.      Hofmann, S. G., et al. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology.

3.      Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.

4.      Mayer, E. A. (2011). Gut feelings: the emerging biology of gut–brain communication. Nature Reviews Neuroscience.

5.      Bjorvell, H., et al. (1996). Mindful eating and its effect on digestion and satiety. Scandinavian Journal of Nutrition.