Slowing Down to Nourish: How Mindful Eating Can Help You Feel at Home in Your Body
We live in a fast-paced world. Between back-to-back meetings, family obligations, and never-ending to-do lists, most women—especially those in midlife—have gotten used to rushing through meals. But here’s the truth: you deserve time to eat. Not just to feed yourself, but to truly nourish yourself.
You Deserve to Feel Good in Your Body
If you're navigating perimenopause or postmenopause, chances are you're also experiencing shifts in your body, energy, and appetite. You may be frustrated with weight changes or caught in a cycle of emotional eating. That doesn’t make you broken. It makes you human.
But here’s what many of us forget: feeling good in our bodies is not a luxury—it’s our birthright. And one small, powerful way to reclaim this birthright is by simply slowing down while eating.
What Happens When You Actually Slow Down?
A student recently shared something beautiful with me. On a day without any scheduled meetings, she noticed she still rushed through her lunch—just out of habit. That insight? A mindful win.
Moments like this show us how we’ve internalized speed, even when it’s no longer necessary. And they also show us that change is possible. That we can pause, reflect, and try something different.
BASICS of Mindful Eating: A Simple Tool
Mindful eating doesn’t have to be complicated. I love using the acronym BASICS, developed by Dr. Lynn Rossy, to guide this journey:
Breathe
Assess your hunger
Slow down
Investigate what you’re feeling
Chew thoroughly
Savor
Even just choosing one of these in a moment of awareness—like slowing down or chewing more—can create a shift. Think of it like a gate: once you walk through it, the experience on the other side is rich, interesting, and deeply nourishing.
Eating Slowly Is a Novel Experience
For many women, especially those who have spent years multitasking through meals, slowing down is a completely new experience. But it’s not boring—it’s fascinating.
A simple sandwich becomes an opportunity to reconnect with your senses. You may notice textures, flavors, or fullness cues that you usually miss. You may even ask yourself for the first time in a long while: Do I actually like this food?
This is where the mindful eating journey truly unfolds—through curiosity, not criticism.
Unpacking Old Habits and Beliefs
Mindfulness helps us see our eating habits clearly—and sometimes that’s uncomfortable. You might notice you’re still swallowing large bites or ignoring your body’s signals. That’s okay.
It’s like unpacking a suitcase after a trip. You sort through what you didn’t wear, what needs to be washed, and what can be put away. You don’t judge yourself for what’s in the suitcase—you simply go through it with care.
This is how a more conscious, loving relationship with food is formed—not all at once, but meal by meal.
Secrets vs. Sacredness
Recently, I heard a singer describe the difference between secrets and the sacred. Secrets are often things we feel ashamed about. But the sacred—those moments of true connection or insight—can be so meaningful, they’re almost beyond words.
That landed deeply for me. Because for many of us, the way we eat or relate to our bodies is wrapped in secrecy. But when we begin to speak about it—especially in safe spaces like a support group—we often realize that we’re not alone. And that shared humanity can be revolutionary.
You’re Invited: Mindful Eating Community Support Group
If this blog resonates with you, and you’re craving support, connection, or inspiration, I warmly invite you to join our Mindful Eating Community Support Group—every Tuesday night from 6–7 PM MDT.
You’ll also receive access to our Mindful Eating Community Forum, where you can continue the conversation and connect with others on this journey:
Final Thought: A Taste of Mindfulness Changes Everything
Once you’ve had a taste of eating with awareness, it’s hard to go back. Mindful eating becomes a lifelong relationship—not always perfect, but always possible to return to. You’ll have moments of forgetting, and then, moments of remembering—like pausing to chew slowly or savoring a single bite. Each moment becomes a doorway back to yourself.
You’re not doing this alone. You’re in good company, and you deserve support. You deserve time. You deserve to feel good in your body.
And it all starts with slowing down.
