Eat with your non-dominant hand.
Not only will this be a challenge, but it will also be slightly hilarious to watch. By eating with your non-dominate hand, shoveling food into your mouth becomes near impossible. Instead, we will be forced to think and concentrate on each bite.
Set your fork down between bites.
This is another method to eliminate ‘shoveling’. If the utensil isn’t in your hand, then you can’t use it. Also, it looks proper AF to put a piece of food in your mouth, set your utensil face downward on the edge of the plate and contemplate life or enjoy the company you’re with. I instantly feel a little more sophisticated and less of a hurried mess.
Begin your meal with a Mindful Minute.
I started this a few months ago in an effort to chill. I’m not particularly religious, but I do see the value in ‘praying’ before a meal. By praying, giving thanks, or reflecting before eating, you are preparing your body to receive nourishment and jump starting your digestive processes. Also, having a gratitude practice has been linked with a greater satisfaction in one’s life and I’m all about that. I wrote a post about using certain events in your life to trigger a habit and how I incorporate a Mindful Minute into my day.
How often have you been at dinner only to find ALL conversation stops when the meal arrives? Dead. Silent. Rather than making the food the focus of dinner, make conversation, connection, and bonding the focus with food being a side-note.
Between bites, take deep, diaphragmatic breaths: in through your nose for an 4 count, hold for a count of 7, out through your mouth for 8. Here’s a little video if you’re confused on this technique. Now this can get a little weird if you’re at a dinner party, but in your own home? Give it a go!