![]() Practice the tools of mindful social engagement and mindful eating.Take home what you don’t finish once you are satisfied, so it doesn’t stay on the table and tempt you.Ask for sauces and dressings on the side so you control how much is served to your preference.Stick with the main meal or even share a dish, depending upon the portion sizes and your hunger levels.These are easy to eat mindlessly and can leave you unnecessarily full and uncomfortable at the end of a meal. Consider forgoing or sharing “extras”: appetizers, breads or chips, drinks, desserts.Check out menus ahead of time when possible to assess your options.Whether you eat out frequently or as a special treat, these tips can help guide you into more mindful and healthful ordering and eating while still enjoying the whole experience. It’s easy to eat too much at restaurants or order the kinds of food that do not support your health and well-being. Make this a positive experience for your body. Having both a formal meditation practice and mindful eating practice can lead to a kind of meta-awareness at times, where you stay aware of and present to conversation and your eating experience at the same time. With practice, you’ll become more skilled at remembering to tune in and shift your attention to your body and your eating without letting go of the social conversations and your awareness of the other person(s) occurring in the moment. Focus on the conversation, mindfully listen, and contribute. Keep your focus here for at least a few seconds. Let your sensory experience, your chewing and swallowing bring you back fully to eating. ![]() Notice how good the food tastes, how hungry or satisfied you may be. Shift your attention to your body and the experience of eating. ![]() When you eat with others at a sit-down meal or in social situations (meetings, work, holidays, events, celebrations, etc.), practice being present to the conversation.It is possible to enjoy your food, stay attuned, and be social at virtually the same time. Daily social eating is a fact of life for most of us. ![]() Stay Mindful While Engaged in Conversation. And remember, you don’t have to finish the food on your plate just because it’s there.
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