Mindful eating is all about slowing down, engaging your senses and enjoying your food. Here's a variation on one of the most common mindful eating exercises created by John Kabat-Zinn, the "raisin exercise."
- Step away from your phone, computer and television.
- Get one raisin (or another small piece of food, like a small piece of dark chocolate or a roasted pumpkin seed) and begin by examining it with your eyes and touch: look at the wrinkles and notice the sticky, soft textures.
- Next, bring the raisin to your nose to explore the scent. Pause to consider the thoughts that enter your mind or feelings that emerge. If your mind begins to wander, acknowledge your thoughts then bring your attention back to the raisin.
- Lastly, put the raisin in your mouth and study the tastes and flavors that you notice. How does the raisin feel as you chew it? What else do you observe?
The raisin exercise is a deliberate practice of mindful eating to get yourself used to the process, but the idea is to use these strategies in your daily life with each meal.