5 Simple Steps to Practice Mindful Eating
By Michelle Beadle Holder, PhD
The habit of multitasking has become the norm in our overworked and chronically stressed society. A practice of mindful eating is an invitation to pause and take a moment from the stressors of daily life to explore and experience food in the present moment by engaging your senses.
When practicing mindful eating, you actually experience the smell, color, texture, and mouthfeel that distinguishes one food from another, enhancing the simple act of eating. Mindful eating can also help to prevent overeating and weight gain when you develop a daily dietary habit of engaging your senses.
Engage Your Senses with Food
The introductory practice of mindful eating has been referred to as “the raisin meditation” because raisin is one of the most common foods used to teach mindful eating. Sometimes chocolate or fruit is used with this activity, but feel free to choose any food you like.
The goal is to pause from the tasks and worries of life and engage your senses to be fully present with your food. It could prove to be an enjoyable self-care habit.
Steps to Practicing Mindful Eating
Sight: With your full attention, observe the visual appearance of your food. What is its shape, colors, size, etc.?
Smell: Bring the food to your nose. Take a moment to inhale its aroma and fragrance. Are there any changes in your body, mouth, and the way you feel?
Taste: Place the food in your mouth. Hold it there for a moment. Experience the flavors. Is it sweet, sour, salty, a little bitter, or spicy?
Texture: Take another bite of your food and this time to focus on its texture. What does the food feel like in your mouth?
Sound: Now take a third bite. Listen to the sound of the food as you chew it. Is it crunchy or quiet? How does your body feel?
Below are several of our other articles on mindful eating.
Michelle is the founder of Food at the Center. She is a medical sociologist and former college professor who was inspired by her mother’s determination to take charge of her health and life through food. Michelle used the framework of mindfulness to teach undergraduates at the University of Maryland. She has also used mindfulness to develop programs to improve the health and well-being of Black or African American women and their loved ones. Michelle was born in Jamaica and currently resides in Columbia, Maryland.