Mindful Eating Basic

Before Start Eating

Be aware of the followings (one at a time):

  • hungry sensation

  • unpleasantness of the hungry sensation

  • desire to avoid unpleasantness

Starting

From now on, you practice while eating food.

Be aware of reactions in your body and mind.

Movement

Be aware of the followings:

  • the 3 stages of eating (lifting food, chewing, swallowing)

  • movements of tongue and teeth

Phenomena

Be aware of the followings:

  • sweetness

  • saltiness

  • bitterness

  • taste change

  • texture change

  • temperature

  • smell

  • what you are eating

  • its ingredients

  • sound of chewing

  • pleasure

  • desire

Causes

Be aware of causes for the phenomena.

Ending

Be aware of the followings:

  • eating a life form

  • the food becoming part of your body

  • the good fortune of having good food, good digestive system and being alive.

  • joy

Practice Guidelines for Beginners:

  • Eat a small piece of food per bite slowly.

  • One mindful breath after swallowing the food.

  • Eating utensils (knife, fork or chop stick) are on the table while chewing.

  • No talking (unless necessary) while eating.


More Helpful Tips
:

  • 20 minutes or more for eating a meal.

  • Intentional chewing (instead of automatic chewing).

  • Plain taste food makes it easier.

  • Beginners: practice one technique at a time.

  • Practice in a group. Share your actual practice experience with others (or journal it).

  • Expect (many) unrelated thoughts will come. Then let go.

  • Turn off TV (and remove other distractions such as newspaper).

Revised

=