~Adapted from R. Siegel, PsyD

Introduction and Guidelines– Usually when we eat, we’re only partially aware of the taste of our food. While chewing one bite, typically we’re already gathering another one our fork or spoon. We are deeply conditioned for the enjoyment of eating, and for a process that is rarely slow and methodical. Our impulses to eat rather quickly and mindlessly more food in a seating stem from conditions that are both physiological and psychological. Slowing down the process to taste more and eat less can can be quite challenging especially when we have to directly experience (i.e. feel) our impatience. Like other mindfulness exercises, eating meditation is designed to illuminate how the mind works.

Choose a meal during which you won’t be rushed. Pick a time and a setting where you’ll have at least 30 minutes without interruption. No distractions, please… i.e. TV, radio, iPod, computer, phone, book, etc.  The goal here is to attend as fully as possible to your food. When you take your serving of food, be aware that you may feel full sooner when eating mindfully.

The Practice– When ready, start by becoming aware of sitting. Gently close your eyes for a few moments and simply notice your breath. Feel your body making contact with the chair, and your feet with the floor. Just settle into being present here and now.

Next look at your food. Notice its texture, color, and position on the plate. Just sitting in this moment and taking in the visual presence of your food on the plate. Reflect for a moment about how the food got there; who planted the crops or raised the animals, cared for them, and brought them to you? Take note of the effort that went into producing this food and the remarkable natural processes (i.e. sun, rain, soil, etc.) that enabled it to happen.

Once you’ve studied it carefully, and considered its origins, take a first bite. Before you start to chew, put down your fork or spoon. Throughout the meal, try to do one thing at a time: looking at the food… lifting it up… placing it into your mouth… and chewing. When you lift the food to your mouth, let the lifting motion be the object of your attention. When you chew, let this be your focus. As with other meditations, your mind will likely wander. Whenever you notice that you’ve lost touch with what is happening here in the present moment, gently return your attention to what you are doing. Let yourself eat only as much as you need to feel full and then stop.

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