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September/October 2005 Alternative Health
Fill Your Stomach and Your Soul

by Donald Altman, M.A.

If you struggle with food, welcome to the human race. Using food as emotional filler is about as normal as breathing. In truth, don’t we all struggle with food to some degree? One doesn’t need to be a patient in an eating disorder clinic (and I work in one) to face questions such as "How much should I eat?" "What kind of food do I need to nourish myself?" "Why do I feel guilty about eating" and "Why do I sometimes feel compelled to over (or under) eat?" There is no reason to feel shame or blame with regards to food and eating. You only need to shift your attention to realize food offers incredible potential for personal and spiritual growth. The secret is using each meal in a mindful way that lets you nourish your soul, as well as body and mind. What follows are three secrets to finding the soul nourishment that is in each bite.

The first secret is to recognize that eating is not a race, but a place to find grace. I suggest taking a few calming breaths before you begin the process of eating. This is actually an ancient practice called statio, or the pause between pauses. It’s a way to slow down and center yourself before a meal, or anytime throughout the day. You can take these breaths in silence, or you can mentally set an intention, such as "May I be at peace with this meal, as I observe my eating with awareness." Or, you could just rest in silence during your breathing for what I like to call "a desire-free moment." When you give yourself this kind of space and centering before each meal, you may start to experience food and eating in a refreshing new way—with less stress and less blame.

Then, as you eat, just be mindful of your thoughts, of the taste and sensations of the food, and of your movement and posture. Don’t judge yourself, but just watch everything like a detective looking for clues. Don’t be a judge ready to hand down a sentence! Importantly, observe with a sense of compassion—not only for yourself, but for others who struggle with food issues. Rather than interpret your struggles as a weakness, you can realize that every wise person has grown through adversity. Know that you are starting the healing process. Each meal and what you get from it is exactly what you need to learn at this moment.

The second secret to nourishing your soul with food is to recognize that your karma is in the refrigerator. What I mean by that is that each food choice you make has a consequence. If all you have is a box of donuts or a bowl of candy at home or work, then you might as well be driving on a flat tire, with no spare in the trunk. For example, do you have a backup plan in your refrigerator at this very moment? Do you have a backup plan for those times that you only have a few minutes to eat while at work or on the run?

Creating a nourishing backup plan is easy. First, identify those times, places, and situations that lead to emergency eating. Next, take the steps necessary to ensure that some healthy foods will be available for you during any situation—emergency or otherwise. In general, broaden the food choices that are within your reach. This may mean preparing little bags of healthy snacks that you can carry in your purse or briefcase. Consider, too, that a backup plan could include having someone to talk to when you are feeling upset or lonely. Don’t put limitations on your backup skills. You are showing that you are prepared and care enough to create a new food karma. In addition to having a backup plan, take your time before making food choices. Again, you can use a moment of calm centering before opening that restaurant menu or walking into the grocery store.

The third secret to nourishing your soul (as well as your body and mind) with food is to invite the sacred into your meals. Personally, I like to use the mindful seasoning of a ritual blessing before many meals. You can create a blessing that is your own, or use one that is connected your spiritual background or other tradition. Another way to bring the sacred into your mealtime is to create an island of peace and serenity around your mealtime by turning off the TV and telephone. Try beautifying the table with candles or by using special utensils and dinner setting. You may want set a peaceful mood with music, or, you may decide to dine outside among nature. In addition, while eating, you can contemplate sending out loving kindness and the intention that all beings have enough food.

Whether you dine alone or with others, use these three secrets to nourishing your soul and see how it changes your relationship to food. Above all, be creative and trust your instincts. Enjoy the journey!

Donald Altman, M.A., is a psychotherapist, former Buddhist monk, and author of "Art of the Inner Meal" "Living Kindness," and "Meal By Meal." Donald co-founded West Linn Counseling, where he specializes in treating eating disorders, as well as life transitions and mood-related issues. He also offers mindfulness classes. For more info: www.mindfulpractices.com or 503-650-2208