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Feeding Your Soul: Art of Mindful Eating for Self-Care 

Updated Published
This article is written by a student writer from the Her Campus at U Mass Amherst chapter.

Self care consists of being mindful and taking care of your bodies in many ways, which can differ from individual to individual. One of the most helpful things everyone can do is be mindful and appreciative of the food we consume. However, because of the countless number of distractions we have at our service, this practice may be difficult to engage in. 

Set the Stage

Begin with preparing the space around you to be ideal for only eating. Sit at a quiet and comfortable place without any distractions such as electronics, homework, or reading materials. 

Engage Senses

Although this might be a new experience for you, before rushing into your meal, take a minute to prepare yourself to be observant. Notice the colors, textures and aromas. Take some time to focus on these things in order to appreciate it.

Hampton Social brunch
Photo by Greer Long

Express Gratitude

Take time to think about where your food comes from. It may start from the farmer who grew the rice, and the journey it took to be on your plate. Think about who prepared this meal for you, or the one who prepares nutritious, delicious meals for you everyday. 

Take Small Bites and Chew Slowly

Taking smaller bites of your food will help you savor each bite to the fullest. Be mindful of the tastes as you chew, focusing on the textures and sensations. 

Place Down Utensils

Placing your utensils down while chewing will help you eat at a slower pace, allowing you to be more mindful of your meal. This can also help to stop overeating or under-eating, by giving you time to think about whether or not you’re full and satisfied.

Mindful Conversations

If you are eating a meal with others, practice engaging in conversation about your meal. Share your experiences about the flavors and textures of your food.

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The CW

Listen to Your Body

Often, distractions trick our brains into thinking we are still hungry for more food so that we can be engaged in it more. However, when you practice mindful eating and notice your body’s signals of fullness, listen to it and stop eating. This means stop even if there’s food on the plate. 


Although it may seem tedious at your first attempt, after your meal, think about whether you enjoyed it or not and whether you’ll be willing to keep practicing.

Keep practicing

Practicing gratitude often and a lot helps enrich our quality of life. Since food plays such a major role in our lives, whether it be culturally or socially, this can make a defining impact within you. 

To eat well is a form of self-respect and self-love. It demonstrates that you value your body and well-being enough to nourish it with the best possible food. Self-care involves balance and moderation in all aspects of life, including eating. It’s about listening to your body’s hunger and fullness cues, enjoying treats in moderation, and avoiding harmful eating habits.

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Tharegha Manoharan

U Mass Amherst '27

Tharegha Manoharan is a freshman at UMass Amherst majoring in Chemical Engineering. She loves to write about various topics in many styles, and is an excited new member of Her Campus. In her free time, Tharegha listens to music, watches movies and spends time with her family and friends.