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).