This will help to understand and work on emotional or cognitive triggers that lead to mindless eating (Albers, 2008). The third step is to be aware of what triggers the initiation and stopping of eating. Being aware of the ways in which one mindlessly eats will help change those habits and practice a more mindful way of eating. The second step is to identify habits such as eating mindlessly or eating while multitasking. This involves all the physical sensations as well as emotions and memories. Albers described the first step of mindful eating as noticing all sensations experienced while eating. It is also important to be aware that the mind is wandering as this awareness is essential to bring back focus (Baer & Krietemeyer, 2006). Here ‘paying attention’ refers to focusing on the process of eating and at the same time being aware of one's thoughts, feelings, and memories that come up at that moment. Similar to other mindfulness techniques, mindful eating involves paying attention to the food intentionally, in the moment and without judgment. It is a practice in which the individual brings one’s focus on the sensations experienced when they are eating as well as their general experience of food. Mindful eating is one of the less used methods to practice mindfulness. ![]() ![]() Even though not very often used, being mindful while carrying out day-to-day activities in life is helpful in reducing the symptoms of disorders such as anxiety and depression (Fuchs et al., 2016). Along with the techniques mentioned above, some therapists also encourage their clients to be more mindful in their day-to-day activities such as eating, walking, cleaning, etc. Techniques such as mindful breathing and body scan meditation are some of the most popular methods used in current therapy settings. There are various techniques used to practice mindfulness. This state is attained by deliberately paying attention to thoughts and sensations without judgement, which helps in focusing the mind on the present moment. The general goal of practicing mindfulness is to achieve a state of alertness and focused relaxation. Practicing mindfulness has helped many individuals live an intentional life and learn skills necessary to manage problems such as chronic pain, sleep disturbances, anxiety, and depression. Mindfulness meditation was a major component in the MBSR program (Kabat-Zinn, 2013). John Kabat-Zinn developed the MBSR Program in 1991. The trend of using mindfulness in therapy began with the Mindfulness-Based Stress Reduction Program (MBSR). A much secular version of mindfulness is practiced in clinical settings. The practice of Mindfulness has recently gained popularity among mental health practitioners. ![]() The practice of Mindfulness has its roots in Buddhism. It is a deliberate act that involves regulating one's attention through the observation of thoughts, emotions, and body states (Black et al., 2009). Mindfulness is an intentional practice of focusing one's attention on the present moment without any judgment. Authors have compiled guidelines for therapists on how to introduce mindful eating as an adjunct in therapy settings for clients who have unhealthy eating patterns along with anxiety and depressive symptoms as well as for those suffering from eating disorders. The chapter covers various approaches to mindfulness eating. Mindful eating can be utilized as an adjunct in therapy by helping clients to practice cognitive control and by breaking the cycle of unhealthy coping strategies like emotional eating. ![]() Mediating factors such as an individual's perception of food-related cues, changes in cognitive control, and eating as an emotional coping strategy influence the relationship between emotion and eating behavior. There is a close link between emotional states and eating, specifically intense emotional states and unhealthy eating practices. AbstractThe chapter is an attempt by authors to highlight the scope of mindful eating as an adjunct therapeutic tool.
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