A Mindful Meal

Throughout the semester I have tried my best to integrate mindful eating strategies and techniques into my daily life.  Not only have I made a conscious effort though mindful recognition during mealtime, but I have also made an effort to have mindful sips of tea in the morning, walks to school, and moments of silence throughout the day.  Through embodying mindfulness throughout my daily activities and meals, I have come to recognize my increased attention, focus, and productivity.  Furthermore, I am more conscious of my eating habits and the process by which I go about things.  In other words, I am better attuned to my body and mind, and I try to eat healthy, fresh foods in moderation, rather than falling into stress-eating habits because, let's face it, the life of a college student is stressful.

Chopped scallions - aren't
the shades of green beautiful?

Recently, I suggested to my roommate that we have a mindful meal together.  Given that my roommate is also interested in mindfulness, mediation, and understanding the mind-body connection, I thought it would be quite thought provoking to engage in a mindful meal together. 

We agreed that our meal would be a pause in our busy lives, especially with finals on the near horizon, and that we would make a conscious effort to remain in the moment, take the time to enjoy each bite, and thoughtfully experience the tastes and textures of the meal.

In preparation for this mindful meal, I re-read “Chapter 2: Are You Really Appreciating the Apple?” in Savor: Mindful Eating, Mindful Life by Dr. Cheung and Thich Nhat Hanh.  The chapter takes the reader through an apple meditation, encouraging mindfulness, being in the present, and embodying the process of eating by removing any and all distractions.  I hoped to share these steps with my roommate during our meal.

Together we cooked a delicious and healthy meal of my mum's famous sesame noodle recipe (which I have posted below with her permission!) and prepared a fresh, locally grown salad topped with rosemary-roasted carrots and parsnips.  A wonderful springtime combination, if you ask me :)

Sesame noodles topped with roasted
sesame seeds and chopped scallions

Once we had prepared the meal and set the table, we sat down.  Looking at the scrumptious meal we prepared, we set our intentions for the meal, recognizing the delight and nourishment that it will bring us and the fun we had preparing it.  We allowed ourselves to give the meal more than a first thought or glance, and in doing so, we ensured optimal fulfillment, nourishment, and enjoyment of the meal rather than quickly diving in.  In this sense, we focused ourselves on the process of eating and enjoying this meal: we gave the meal our full attention.

The spicy, ginger-sesame aroma of the noodles was enticing and the freshly cut spring onions and greens in the salad were a beautiful portrayal of nature’s goodness.  We served ourselves.  And then we slowly took the first bite.

Texture and flavor filled my mouth.  I chewed thoroughly and thoughtfully, savoring the bite.  I focused my mind solely on the bite, enjoying it for everything it was, and letting other thoughts pass by without judgment.  I chewed consciously.  I allowed myself to fully engage in the process of eating.

...The salad was crisp, and the balsamic vinaigrette provided a spark of flavor.  The rosemary carrots and parsnips were divine... The noodles were flavorful, and the sesame-ginger combination excited my senses...

Yum, mindful bites of salad :)

This eating experience was truly remarkable.  I noticed I ate less and felt better after the meal.  Before sharing my own experience, I asked my roommate what she thought about the meal.  She said it was interesting to take so much time to appreciate and mindfully approach a meal.  She also said that she plans try to practice increased awareness and mindfulness in future meals.

As a whole I found this exercise incredibly successful.  Given that I am feeling pretty overwhelmed with finals at the moment, it was really nice to be in the present and take the time to enjoy a meal rather than eating it at a desk in the library while reading research articles and writing one of my final papers.  I encourage you to try the same.  Give it a chance.  With practice, I guarantee you too will begin to embrace mealtime for more than just the process of eating, but rather the process of being mindful, appreciative, and enjoying the present.

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My mum's yummy Sesame Noodles Recipe: (guaranteed crowd pleaser!)

Serves: 6-8 

Prep time: 30 minutes

1 lb spagetti noodles

2 Tbsp vegetable oil

Dressing:

3 garlic cloves

1 chunk of fresh ginger, peeled

1/2 c of each: peanut oil, sesame tahini, strong black tea, soy sauce

1/4 c of each: dry sherry, cider vinegar, sugar

2 tsp freshly ground black pepper

1/8 tsp cayenne

6 scallions (green and white parts) finely chopped

To sprinkle on top: roasted sesame seeds

Boil noodles until al-dente.  Make dressing in a blender: process garlic and ginger until finely minced and then add remaining ingredients, except scallions and roasted sesame seeds.  Drain noodles, transfer to a boil and toss with olive oil.  Toss dressing with noodles and add scallions.  Allow noodles to sit for at least an hour to soak up the dressing.  Enjoy!