5 tips to make family mealtimes more mindful

THE HECTIC workday is over. As you pull into your driveway, you feel relief because you’ve finally escaped the cranky co-workers, the deadlines and traffic jams. Now you can spend the next few hours relaxing at home with your family. What better way to enjoy this time than with a delicious meal together?

Sometimes, the lingering stress can be hard to shake, especially if you’re in a rush to get dinner on the table. You can shed your stress and make this time together more meaningful. Consciously ease into the transition from work mode to family mode, and use these tips to make your evening meal more relaxing and mindful. 1. Take a breath. As soon as you get home, just take a few minutes and chill out. What you’ll want to do is shake off any lingering “fight or flight” stress response that’s making you feel tense and on edge. With deep breathing techniques — the kind that get your belly moving — you’ll lower your heart rate and feel much calmer. Sit in your favourite chair, soften your gaze and start those long, drawn-out inhales and exhales, counting your breath if needed. Just by transitioning into this calmer state, you’ll set the right mood and standard for the rest of the evening. 2. Give the devices a timeout. Being mindful is all about staying in the present and following each action with intention and awareness. But when your mobile device is pinging from the latest Facebook update, text message or news alert, that can distract us from this calm and aware state of mind. For now, while you’re preparing and eating the meal, put the devices out of reach — or in another room, if that’s practical. 3. Include the kids. With devices out of the way, it’s also much easier and more pleasant to focus on the people in the room. If your kids are hanging around the kitchen, take it as a sign they want to be with you, so use this time to connect. A great way to do this is to include kids with the meal preparation. The youngest ones can rinse fruits and vegetables, cut soft foods with a butter knife and tear lettuce.