Mindfulness in the Kitchen
Adrian Acevedo, MHC
I spend a lot of time in my kitchen, and even more, as the holiday season approaches. Whether cooking brings you enjoyment and satisfaction, or feels like just a mundane task for daily survival, preparing a meal provides an opportunity to practice mindfulness techniques at home. Practicing mindfulness yields many benefits for the brain and body, including:
Increased attention
Reduced anxiety
Lower stress levels
Improved ability to regulate emotionally
Reduced depressive symptoms
Increased sleep
Living mindfully requires being fully present at the moment. Rather than wandering between the past and future, our minds are anchored on the task at hand. We are engaged with our bodily senses and making in-the-moment observations about our environment. When living mindfully, we are able to exercise flexibility and make decisions based on our present circumstances and observations, absent of judgment. Next time you get ready to prepare a meal for yourself or others, try using some of these techniques to engage mindfully with this everyday process. Whether you have 10 minutes or three hours ahead of you in the kitchen, you can practice cultivating awareness, and in turn, experience greater clarity and calm.
When gathering your ingredients…
Even if you are following a recipe, allow for spontaneous decisions to be made as you gather ingredients. Consider what tastes good to you, and adjust accordingly, exercising flexibility without judgment or worry.
Feel the weight of different items in your hands. Observe different colors, textures, and scents as you lay your ingredients on the counter.
Take in the fragrance of herbs and spices. Feel the firmness and softness of fruits and vegetables, the texture of the crust of a loaf of bread.
As you begin to cook…
Consider the ingredients in front of you and how you hope to transform them. You have likely made a plan for this meal. Try to begin without rigidity or anxiety about your schedule or the finished product.
Approach each step one at a time, with full attention. If you feel your mind wander, make a brief mental note of distracting feelings or ideas, and return your attention to the process of preparing the ingredients.
Focus completely on slicing, chopping, smashing, and tearing. Notice changes in texture and appearance of your ingredients, scents rising to your nostrils and on your fingertips.
As you begin to use heat, hear the sizzle of each ingredient entering the pan. Feel steam rising from boiling water. Notice the air around you warming as you continue to cook. Observe the speed at which your food is cooking and adjust the heat accordingly
Taste your food as you cook and season based on your observations. Continue to taste until you feel satisfied with your finished product.
As you get ready to eat…
Listen to your body and your brain, and fill your plate according to your observations, free of judgment or preconceived expectations about what or how much you “should” eat.
Sit down and focus on the task of eating. Fully experience your meal using all five senses. Resist the urge to pick up your phone or another distraction. You deserve to be fully present in this experience!
It can be difficult to engage with cooking and eating mindfully, especially in the presence of material, mental, and emotional distractions. Mindfulness requires practice to master. Be gracious towards and patient with yourself and your limitations as they change day to day (this takes practice too!) In time, I hope you are able to engage in the process of preparing a meal with increased calm, flexibility, and even joy.