What could this one simple thing be? It is something we have lost touch with in this fast-paced, go, go, go world. It is, being mindful and present while you eat. 


We put in so much work to prepare a meal or spend so much money buying it; we might as well learn to be more mindful and appreciative while eating it, right? There are 10 easy ways to start eating mindfully. 


Before you begin, start with a beginner’s mind, you can even pretend to be a food critic. Get ready to have fun with this and analyze each bite, all of the flavours, the texture and temperature. 




First, we start with sight; notice the colours, shapes, and presentation of your food. Second is smell; bring your food up to your nose and take a deep breath in, describe what you’re smelling. Once your eyes and nose get a taste, you should start to have a physiological response. You might start producing more saliva, or your stomach might start grumbling. These reactions are very important as your body prepares all the digestive enzymes needed to help break down your food. 

Now you’re ready to take a bite! When doing so, notice the touch; how does your food feel? And how does it taste? Try and describe the flavours. Is it sweet, savoury, salty, buttery, sour? While you are taking this action of hand to spoon and spoon to mouth, be mindful and appreciative of the motion and movement happening. Notice this mind-body connection as your mind moves your hand, lips, mouth, tongue and teeth. Your mouth and teeth also play a significant role in breaking down your food and when this happens, notice the texture change. 




Before swallowing, be sure your food is chewed completely, making it easier to digest. Take your time in between bites; put down your fork and take a moment to breathe. Too often do we swallow too quickly, a cause of indigestion, bloating or gas. Taking time in between bites may also help you feel more satiated [full]. 

Finally, eat in silence or in conversation with those around you. Turn the TV off and your mindfulness on. Doing this allows you to be present with your food, the people around you and with yourself. 


Each action you take will dramatically change the way you think and feel about food, your appreciation towards it and nourishing your body. Like learning to meditate, this may take time. Still, meditation is to do what you do all the time except with directed attention, moment to moment without judgement, just like this activity. Give it a try; you’ve got nothing to lose!


Kristine Faza
Founder & CEO, The Muladhara Wellness Co.