5 Reasons to Practice Mindfulness In Session as an Anti-Diet Dietitian
At the start of each nutrition session, I offer a guided meditation. It’s a brief time to check in with the body and mind. We slow down and breathe.
I’m a dietitian; not a yoga instructor or a therapist. Why do I start the session with deep breathing and body scans instead of asking about binges and diet histories?
1. Mindfulness relaxes you in the moment.
Deep breathing has an immediate effect on the body. Taking a few deep breaths sends your brain the message that you are safe. A sense of release is felt when the out-breath is longer than the in-breath. This can lead to lowered blood pressure, heart rate, and body tension.
2. Mindfulness is helpful for transitions.
With the growing popularity of virtual appointments, you can lead a meeting at work one minute and then log in to talk about your relationship with food the next minute. It can feel unnatural and just plain weird to switch roles so quickly and dramatically.
Starting with mindfulness makes the transition a little more gradual. It allows you some space to prepare to be vulnerable to talk about binge episodes.
3. Mindfulness allows your brain to be curious.
Before a nutrition session, you’re probably doing something analytical with your brain: solving a problem, comparing two alternatives, following instructions or making decisions.
When it’s time for your appointment, I want you to use another part of your brain as well - the observing brain. The part of you that can pay attention to the present moment without judgment. Mindfulness is a way to shift your brain from problem-solving mode to curiosity mode.
Curiosity and awareness are essential in anti-diet work. This mental shift can free you from the judgments, “shoulds,” and shame that come from diet culture.
4. Mindfulness is practice for tough moments.
Meditating for a few minutes at each appointment builds up your mindfulness muscle. The more you practice present awareness in low-stress situations, the more likely you’ll be able to do it during triggering times. As I wrote in my previous post, using mindfulness during binge urges can stop you from eating on auto-pilot.
When practiced regularly, mindfulness physically changes your brain. In Jenna Hollenstein’s new book* on mindfulness and intuitive eating, she shares that “mindfulness practices increase gray matter in the parts of your brain that control decision making, and decrease matter in the parts controlling the fight, flight or freeze state.” So instead of sensing danger from uncomfortable feelings, you’ll be able to use them to make decisions.
5. Mindfulness improves body image.
Another long-term benefit to mindfulness is growing a more positive body image. Being in the present moment means that you are present with your body as it is now. You feel the sensation of being housed within your body, instead of looking at it from an outside perspective. This is key to improving body image - a shift from “doing to” to “being with” the body.
Additionally, body scan meditations can be a space to find gratitude for certain body parts. Body appreciation is another important pillar to positive body image.
Mindfulness has plenty of positive short- and long-term effects, and for a long time, I shared this information with my clients. Then, one day I decided to stop talking about it and actually DO it with them!
I’m happy that I can provide this experiential element to nutrition counseling. If you’re interested in joining me for one-on-one sessions, please give me a call!
*Source: Jenna Hollenstein, MS, RD, CDN, Intuitive Eating for Life; How Mindfulness Can deepen and Sustain Your Intuitive Eating Practice (Oakland, CA: New Harbinger Publications, 2022)