If you've never actually tried a mindful eating exercise, I highly recommend giving it a try. It'll only take five minutes.
Here's what you do:
1. Choose a bite sized bit of food. (You can do it with a whole meal, but it will take a lot longer!) In my class we had a choice of a chocolate chip or a grape. I've heard raisins recommended, but raisins are not a food I personally want to pay too much attention to.
2. Before you start eating, take a few deep breaths. Bring your attention to your food and the act of eating. (I think it's important that we always stop to acknowledge that we are about to eat. That in itself can be a big step!)
3. Think about what had to happen in the world to bring you this bite of food. (I found this part very profound!) Is it in its original form or has it been transformed into whatever it is now (eg, if you're eating a raisin, it was once a grape which was once part of a bunch which was once attached to a grape vine, etc.)? How many people might have been involved in making this piece of food what it is and getting to you? Were there factories involved, packaging, transportation, grocery stores?
4. Look at your food and notice what it looks like. Bring it up to your nose and notice what it smells like. Touch it to your lips and notice what it feels like.
5. NOW you can eat it! Notice how we're on step 5 before it even gets in your mouth? See how slowly you can eat it, how long you can make it last. Notice what it feels like in your mouth. Notice what it tastes like. Notice how different parts of your mouth respond to it. Be curious about it. If you find your mind wandering, gently remind yourself that you are eating and bring your attention back to your food and your body.
6. When you swallow, let your attention follow the food all the way down to your belly.
7. If you have any bites left (not likely if you chose the chocolate chip!), take a breath or two before taking the next one.
When I did this exercise in class with a chocolate chip, we were asked to spend five minutes eating that one thing. (One person in the class had finished his before we even started!) Now obviously our busy lives will not allow that kind of time spent on every bite we eat, but once you've done this exercise, you might be able to bring a little more mindfulness to each meal.
If we can also be mindful of our bodies while we eat, we can really experience eating for the sake of providing ourselves nutrition rather than for any other reason (what other reason could there be?).
I just got three new books about mindful eating so I might have more to say on this later! In the meantime, if you want more information, I got a hand out in my class called The Principles of Mindful Eating which came from The Center for Mindful Eating at www.tcme.org.
One final thought: Although I am an atheist and have never been one to say grace before a meal, there is something very relevant and compelling about the practice of acknowledging and appreciating every meal before you eat it. We are incredibly fortunate to even have the option of overeating, aren't we?
