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The Art of Mindful Eating

Updated: Mar 23

Savoring the Present Moment, Nourishing Your Body

Part 3 of 10 in the Mindfulness Series

I still remember taking my first mindfulness class in undergraduate school. It was over ten years ago, but I still feel its impact on my life today. My instructor exposed me to the famous raisin experiment, mindful walking exercises, and a host of other ways in which I could incorporate the activity of mindfulness into my daily life in beneficial ways. Taking the time to slow down and savor my food intentionally was transformative. Most of us would agree that at some point or another in our lives we’ve been told to slow down and chew our food, but this was different!

Mindful eating taught me to be curious about my food before putting it anywhere near my mouth. To wonder about the journey that occurred before it arrived at the grocery store from which I purchased it. To not rush into biting down simply because the food was in my mouth. It taught me to be present for more than just the first bite and to enjoy the full experience of fueling my body. It helped me to learn more about what my body needs, like how to tell the difference between thirst and hunger, and being aware that it's okay to stop eating when I'm full and content even if there is food still left on my plate.

For many of us, the simple act of eating has become rushed and often neglected. We find ourselves mindlessly consuming meals while multitasking, scrolling through screens, or caught up in our thoughts. This disconnection from our food not only deprives us of the true pleasure of eating, but also leads to unhealthy habits and poor digestion.

Enter mindful eating – a practice that brings us back to the present moment, allowing us to savor each bite, listen to our body's signals, and cultivate a healthier relationship with food. In this article, we explore the art of mindful eating, its numerous benefits, and practical tips to incorporate this practice into your daily life.

Rediscovering the Joy of Eating:

When was the last time you truly tasted and appreciated your food? Mindful eating is about engaging all your senses and fully immersing yourself in the eating experience. By slowing down and focusing on the present moment, you open up a world of sensory delight. Notice the vibrant colors, enticing aromas, and complex textures of your meal. Take pleasure in the flavors as they unfold on your palate. By savoring each bite, you not only enjoy your food more, but you also become aware of the subtle cues your body provides.

Honoring Your Hunger and Fullness Cues:

Mindful eating invites us to reconnect with our body's wisdom. Instead of eating on autopilot or adhering to strict meal plans, learn to listen to your hunger and fullness cues. Ask yourself, "Am I truly hungry, or am I eating out of habit or emotions?" Take a moment to assess your level of hunger before a meal, using a scale from 1 to 10. During the meal, check in with yourself periodically to gauge your fullness level. Pause between bites, allowing your body to register satiety. By honoring these cues, you avoid overeating and develop a healthier relationship with food.

"Even if you can’t be totally mindful at every meal, if you can say a blessing, silently if necessary, or offer up a prayer for someone, something beyond yourself and your food, the prayer helps to transform eating into something that affects not only our hunger at that moment but the greater world.”
– Mary DeTurris Poust

Cultivating a Mindful Environment:

Create a peaceful and inviting environment that enhances your mindful eating practice. Clear away distractions like phones, television, or work-related materials. Choose a pleasant setting for your meals, such as a cozy dining area or a spot in nature. Dim the lights, light a candle, or play soothing background music to set a relaxing ambiance. Minimize external chatter and focus on the present moment. By creating a mindful environment, you cultivate a space that supports your intention to eat consciously.

Practicing Gratitude and Connection:

Eating mindfully goes beyond the act of nourishing your body; it's an opportunity to express gratitude and foster connection. Before your meal, take a moment to express gratitude for the food on your plate, acknowledging the effort that went into its production. Consider the journey from farm to table and the people involved. If you're eating with others, engage in meaningful conversations, sharing stories, or expressing appreciation. By incorporating gratitude and connection into your meals, you infuse them with deeper meaning and enrich your overall experience.

Embracing Slow and Mindful Cooking:

Extend your mindfulness to the kitchen by embracing slow and mindful cooking. Take pleasure in selecting fresh, whole ingredients and savor the process of preparing your meals. Engage your senses as you chop vegetables, stir ingredients, and witness the transformation of flavors. Slow down, be present, and observe the alchemy happening before you. By approaching cooking with mindfulness, you not only enhance the taste and quality of your meals but also develop a deeper connection to the food you consume.


Mindful eating offers a path to nourishing both the body and the mind. By cultivating a more conscious approach to meals, we rediscover the joy of eating, connect with our body's needs, and develop a healthier relationship with food. Through savoring each bite, paying attention to hunger and fullness cues, and engaging the senses, we unlock a wealth of benefits that extend beyond the plate. So, let us embark on this journey of mindful eating, one bite at a time, and embrace the transformative power of being fully present in the nourishing act of eating.


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