Conscious Choice to Slow Down

The Conscious Choice to Slow Down: A Gentle Reminder to Live Mindfully

By Dr Anindita Roy ( PhD), 9818541252

Personal reflections after the AIKGA Meeting | 22 October 2026

Session Taken By Senior Dietician, Ms Cheenu Parashar Vig

There was something about the theme of our AIKGA meeting that made me pause and reflect on my own life. “The conscious choice to slow down” sounds simple, yet how difficult it can be to practise in a world that constantly demands our time, attention and energy.

We rush through mornings, eat while looking at screens, spend hours sitting at our desks and end the day wondering where the time went. Even our attempts at self-care can become another list of tasks to complete.

I found myself wondering: when did we become so accustomed to rushing that slowing down began to feel like a luxury?

Perhaps living well is not always about doing more. Perhaps it begins with paying attention to what we are already doing.

Learning from a Seed

One of the ideas that stayed with me was the joy of growing something, even in a small balcony garden. We do not need a farm or a large outdoor space to experience the quiet satisfaction of nurturing life. A few pots, some soil and a handful of seeds can be enough.

A seed teaches patience. We water it, provide sunlight and wait. We cannot command it to grow faster simply because we are in a hurry.

Isn't that a lesson we could apply to ourselves? We often expect immediate results from our efforts, forgetting that meaningful growth takes time.

The discussion around seeds, including the idea of seven seeds, reminded me of the possibilities held within small beginnings. Gardening can be more than a hobby; it can be a way of reconnecting with nature and rediscovering the pleasure of observing life unfold.

I would like to think of it as cultivating patience, one little plant at a time.

Have We Forgotten How to Eat?

The conversation about mindful eating made me reflect on how easily a meal becomes an automatic activity. We sit down to eat, check our phones, think about pending work and finish our food without really experiencing it.

Did we notice the aroma, the texture or the flavours? Did we chew slowly enough to savour the meal?

A prayer of gratitude before eating can create a moment of stillness. It reminds us of the people, soil, water and effort that brought the food to our table. The suggestion of taking six deep breaths before a meal offers another simple way to become present.

I would like to remember that food is more than fuel. It carries memories, traditions, nourishment and care.

Perhaps eating mindfully is not about following another rule. It is about giving an ordinary, essential part of our day the attention it deserves.

Becoming Curious About Our Food

Our discussions about whole grains, flaxseeds, walnuts, bilona ghee, barnyard millet or samak, rice and Khapli wheat flour encouraged me to think about how much there is to learn about the food we eat.

Nutrition advice can sometimes feel overwhelming. One day, something is celebrated as a superfood; the next, we hear warnings about another ingredient.

Instead of becoming anxious about every choice, I believe we can begin by becoming more informed.

Flaxseeds and walnuts provide unsaturated fats, while whole grains, pulses and other varied foods contribute to a balanced diet. Traditional food practices also offer valuable cultural knowledge, although specific health claims deserve careful examination.

The discussion about food labels was equally relevant. Recognising different names for sugars, checking total sugars and understanding the fats used in packaged foods can help us make informed decisions.

Palm oil, for instance, contains a relatively high proportion of saturated fat compared with many other vegetable oils. Understanding such differences helps us consider the overall quality and frequency of our food choices rather than simply labelling foods as good or bad.

Even breakfast deserves attention. Combining carbohydrates with protein can provide energy and support satiety. Small decisions, made thoughtfully over time, can contribute to healthier habits.

Our Bodies Need Movement, Too

The discussion about protein and exercise reminded me that caring for ourselves requires more than knowing what is healthy. It also involves making room for appropriate physical activity.

Protein supports the maintenance and repair of body tissues, including muscles. However, eating protein alone does not guarantee muscle development. Resistance exercise, adequate nutrition and recovery all contribute to muscle health.

Movement need not mean an intensive gym session. Walking, stretching and suitable strength exercises can form part of an active lifestyle.

I found the suggestion to get up and move every half hour particularly practical. How easily we become absorbed in work and remain seated for hours, promising ourselves that we will move later!

The 20-20-20 rule offers another useful reminder for screen-heavy days: every 20 minutes, look at something approximately 20 feet away for at least 20 seconds.

These pauses may seem insignificant, but they encourage us to notice our bodies rather than treat them as instruments that must keep working without interruption.

Listening to the Body and Mind

The meeting also explored fasting, hydration, nutrient interactions and the gut–brain axis.

Fasting, including Ekadashi observances, has an important place in many Indian traditions. For some, it offers an opportunity for prayer, reflection and restraint. However, fasting is not suitable for everyone, and individual health needs must be considered.

Similarly, hydration requirements vary according to climate, activity and health. Understanding nutrition is not about blindly following rigid rules; it is about making informed choices.

The gut–brain axis particularly interested me because it highlights the interconnectedness of our bodies and minds. The digestive system and brain communicate through several pathways, and researchers continue to investigate their relationship with stress, mood and digestive health.

A food journal, as suggested during the meeting, could help us observe our habits with greater awareness. Rather than judging ourselves, we can notice patterns in what we eat, our energy levels and how we feel.

Perhaps the first step towards understanding ourselves is simply to pay attention.

A Gentle Reminder to Myself

As I reflect on the meeting, I do not want to turn every insight into another checklist or another standard to meet. Life already places enough demands on us.

Instead, I want to carry home a gentler message: I can begin where I am.

I can take a few deep breaths before my next meal. I can chew slowly, read a food label, step away from my screen or make time to tend to a plant. I can move more often and become curious about the habits that shape my well-being.

And when I forget, I can begin again without being unkind to myself.

For me, the conscious choice to slow down does not mean abandoning ambition or responsibility. It means making space for awareness while continuing to live a full life.

Well-being is not a destination we reach after everything else is done. It is something we practise in the middle of our everyday routines.

Perhaps the most meaningful change is not doing more, but experiencing what we do with greater consciousness.

We can begin with the next breath, the next meal or the next small act of care. Sometimes, that is enough to remind us that life is not merely passing by. We are here to experience it.

Reflections inspired by the AIKGA meeting held on 22 October 2026.