Now that the holidays are upon us there will be lots of festive cheer, frenzied holiday shopping, parties to attend along with opportunities for indulgence offered around the table as we mix it up with family and friends. Sound fun? It certainly can be, but the combination can wreck havoc on digestion. It’s hard for busy moms to maintain our peace of mind especially when our bellies are churning. It’s said that yoga makes the body a fit vehicle in which to house a more quiet mind.
What if this holiday, eating was a meditative practice? Research supports the notion that mindful or attentive eating can aid digestion, enable one to better recognize satiety and avoid overindulgence. In turn, these practices support the immune system and decrease stress.
Most moms with young kids spend their time at holiday parties setting the kids’ plates up with food as they grab bites for themselves here and there while holding conversation. But why not try the following practice a few times at home and see if it rubs off at the next holiday gathering?
Eating as meditative practice:
Come to the table relaxed and with awareness, and practice deep breathing to become more relaxed before eating. Let your shoulders relax while keeping your gaze, face and neck soft. As you eat, savor each bite and remain aware of the body, breath and mind. Have the kids or imagine yourself sitting at the table with a favorite deity, friend or family member.
Stay mindful of your posture and keep a tall spine with the head perched lightly atop of it. Try not to cross the legs so fluids and energy can flow freely into the abdomen. Remain fully aware of the process of chewing each bite thoroughly and swallowing. Each taste, temperature and texture can be fully experienced. Once the meal is complete, remain aware that food has passed down into the stomach and the digestive process is underway.
Meditation for Digestion:
If possible, lie down with the legs propped up over a folder blanket in savasana or in a comfortable cross-legged position with your back against the wall. Invite your mind to drop into silence and visualize the digestive tract in the abdomen. Maybe see it as a series of tubes and pouches leading down to their final destination, becoming fully aware of all of its movements and sensations.` Use any knowledge of anatomy to visualize an ideal digestion in progress in the body. Focus on the natural rhythm of the breath in the abdomen. Visualize a light as bright as the sun resting in your belly and radiating digestive power. Feel its warmth digesting the food and sending energy out to different parts of the body. Stay prone and aware for 5 to 10 minutes.
Yoga practices such as those mentioned above, offer a way for individuals to engage in the self-discovery process and better understand the relationship between food choices and mental/physical well being. Remember it is an experiential practice so experimentation is essential along with a sense of light-heartedness in keeping oneself and the kids engaged. Perhaps with a little practice, mama, you can sense a a more thoughtful quality at your holiday meals this season.
Fa-la-la-la-la, alert to feeling full!
Comments? I’d love to hear about your experience!
