Mindfulness Eating Exercise

This mindful eating exercise provides an opportunity to practice curious, non-judgmental awareness. Mindful eating has been shown to be effective in improving mood states and help with weight reduction.

Transcript

Finding a comfortable position and shifting your attention from external sound sensations around you to a piece of food in front of you.

Perhaps a piece of chocolate or a piece of fruit.

And we're going to begin engaging all five senses.

Starting with the sense of sight.

Begin observing this piece of food,

This object,

As if you're seeing it for the first time.

Being aware of the texture,

The colors,

The shape.

Noticing if there's any area of it that's shiny,

Smooth,

Soft.

It's as if you're seeing this object for the first time,

Discovering it,

Describing it with as many adjectives as possible.

Now taking the object in your hand,

Perhaps placing it between your fingers and shifting it slightly.

Noticing how it feels against your skin.

What is the weight,

The texture?

Is it smooth or soft?

Rough?

Grainy?

Being aware of these sensations.

And now holding the object next to your ear,

Perhaps rolling it around slightly between your fingers,

Is there a sound to the object?

Is it soft,

Gradual,

Or continuous?

If there's no sound at all,

Just being aware of what that's like for you.

What is that sensation of an absence of any sound?

Are you drawn to other sounds around you?

And if you notice this,

Redirecting your attention back to this piece of food,

Gradually bringing it up to your lips,

Placing it first against your top lip and then your bottom lip.

Noticing the texture as it presses against your lips,

Observing is it rough or soft?

Is it hard or smooth?

Noticing also if you have any thoughts,

Either about this practice or about the object itself.

Is there a story or a memory that you're remembering?

And gently inhaling,

Seeing if you could smell the object,

Noticing what that's like.

Is it salty,

Sweet,

Bitter,

Sour?

Being aware of any memories or thoughts as they enter your mind and then gently redirecting your attention back to this food object in this present moment.

And when you're ready,

Gradually just opening your mouth and placing the object on your tongue without chewing,

Just gradually moving it from side to side,

Front to back.

Noticing if your body is reacting in any way,

If you're salivating or perhaps you have the impulse to want to chew.

Being aware of any flavor profile that enters.

Is it sweet or salty?

Are you not able to notice the flavor yet?

Is there one area of your tongue that it tastes a little more subtle or a little more pronounced?

And when you're ready,

Gradually bringing the object between your teeth and slowly biting down,

Noticing that release of flavor as you gently chew your food.

Also observing is there more saliva entering your mouth?

Being aware of this flavor,

These sensations as they change moment by moment.

And when you're ready,

Bringing your food to the back of your mouth and making the mindful decision to swallow,

Seeing if you could track the food as it goes down your throat and enters your stomach.

Taking a few moments now to be aware of any lingering sensations that the food has for you.

Perhaps there may be a little bit of flavor in your mouth still,

Or your body may still be salivating.

Being aware of how you are in this moment,

Any thoughts you have about the practice,

Any judgments.

And when you're ready,

Shifting your attention either to another piece of food to continue to practice mindfulness eating or expanding your awareness to the room around you.

Either way,

Seeing if you can maintain this mindful awareness as you continue with the rest of your day.

Reviews

That was a good experience!

Such a lovely and effective way to increase focus, thank you!!

Thank you very helpful. I contemplated a blueberry 💜

Outstanding — exactly the degree of close examination I was looking for.

Suitable for total beginners to meditation (although they might feel intimidated by the extreme attention invited here).

Bears repeat listens —in fact, I listened to it twice in a row just now so I could try the practice with two different items (cookie, cup of coffee), and that was even more powerful. (Pro tip: If you really want to experience an entire mindful meal and you have the time, you could set your preferences to instant repeat 🔄 and continue the practice with every single morsel.)

FWIW, this recording partners well with Mindfulness Northwest’s “Savor—Earting Meditation,” also on IT. Listen to that one first, because it sets up this one.