Mindful eating, day 21: Eat mindfully

Today's challenge: Eat a mindful meal or snack.

TODAY'S CHALLENGE Eat a mindful meal or snack. For your last challenge, you'll be completing a mindful eating exercise by the Center for Mindful Eating that incorporates everything that you've learned over the past few weeks. When you feel ready for a meal or snack, check in with your body and your hunger sensations. Rate your hunger on a scale of 1 to 10, then choose a food based on what would be most pleasing to you in the moment. Prepare a meal or snack based on your current hunger and cravings. Then, use the following steps to mindfully eat your meal or snack: Assess your food. Notice the color, shape, smell, and texture. How nourishing do you think this food is? Acknowledge the importance of nourishing your body with this meal or snack.  When you are ready to eat, place the food in your mouth and chew thoroughly. Put your fork or spoon down between bites.  While eating, notice any thoughts — negative or positive — that arise. Acknowledge and honor them, then let them go, bringing your attention back to your meal and the taste of your food. When you are halfway through with your meal, stop and assess your hunger level. Are you feeling satisfied? If you are still hungry, continue to eat. If you are satisfied, give yourself permission to stop, reminding yourself that you can have more later when you are hungry again. Be completely present for your last bite of food Congratulations! You've completed all 21 days. Now you have the skills to practice mindful eating and treat yourself with kindness during every meal.  Now, we want to know which day was your favorite and which one was the hardest. Tell us how it went and we'll use your feedback to help build the next amazing challenge. We can't wait to hear from you! Thanks for joining us, The Healthline Team Top Nutrition Stories READ ON › READ ON › READ ON › READ ON › Join the Sugar Savvy Challenge   Learn how to spot and avoid added sugar in your diet in this 12-day challenge.   SIGN UP NOW › Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107