冥想的藝術——如何「用心」進食

前幾日我們有分享意念進食法，它能夠幫助我們建立基於身體線索和身體感覺的飲食習慣。而今天分享幾個實踐要點，能幫助我們很好的入門。只需在每一次用餐時帶上這些要點，很快它們就會成為我們進餐的美好方式與習慣。

餐前感恩

感激食材，感激為我們準備食材的人們，感激這一切的豐盈。

只有在你餓的時候才吃

吃一口，暫停片刻，專注於你的感受。聆聽你的身體，試著區分你的頭腦中的虛假信號和身體的實際飢餓信號。只在您想吃的時候吃，而不是到了某個固定時間點就要吃。

調整身體的姿勢

脊背舒展，全身放鬆。不翹腿，不懶散坐姿。

慢慢吃

吃東西時慢些，觀察你的感受。你的身體大約需要20分鐘的時間來傳達「飽了」的信號給你的大腦，因此，慢慢吃有助於你認識到你已經飽了，從而避免了吃多及吃撐。

吃正確的食物

你要愛護和尊重自己，為健康而吃，而不僅僅是用食物填充身體及滿足慾望。意念進食法沒有任何限制，但用健康的營養食物為你的身體提供「燃料」將有益於你的整體健康，並會讓你在一天中感覺更有活力。

感受用餐的過程

將你的用餐過程變成愉快的體驗。在吃第一口之前感受香味。觀察你吃的食物的顏色、質地和味道。

消除干擾

進食時請將手機放遠點，將其它事情也先放一邊，只關注你的用餐。從日常工作中休息一下，享受用餐的美好過程。

A few days ago，we have shared the method of 「mindful eating」, which helps us to build eating habits based on body cues and body sensations. And sharing a few practice tips today can help us get a start. Just take these tips with you at every meal and they will soon become a good way and habit for us to eat.

Give thanks before dinner

Be grateful for the ingredients, for the people who prepare them for us, for the abundance of it all.

Eat only when you are hungry

Take a bite, pause for a moment, and focus on your feelings. Listen to your body and try to distinguish the false signals in your mind from the actual hunger signals in your body. Eat only when you feel like it, not at a set time.

Adjust your body posture

back stretch, relax the body. Don't cross your legs, don't sit lazily.

Eat slowly

Be slowly when you eat and observe how you feel. It takes about 20 minutes for your body to send the "full" signal to your brain, so eating slowly helps you recognize that you're full and thus avoid eating more and staying full.

Eat the right foods

You have to love and respect yourself and eat for your health, not just fill your body with food and satisfy your desires. There are no restrictions to mindful eating, but using healthy, nutritious foods to provide 「fuel」 for your body will benefit your overall health and make you feel more energetic throughout the day.

Feel the process of eating

Make your meal a pleasant experience. Feel the the smell of the food before the first bite. Observe the color, texture, and taste of the food you eat.

Eliminate the interference

Put your phone away when you eat, put everything else aside and focus on your meal. Take a break from your daily work and enjoy the wonderful process of eating.

李磊瑜伽®，一個可以訴說的地方，一個可以傾聽的地方，一個心靈的驛站。我們的微信號：LLYOGA

LiLei Yoga. A place to tell and listen. A station of the soul.Wechat：LLYOGA