Mindfulness While Eating

We each have a remarkable ability to stay present in the moment and be truly conscious of our actions. It is a skill that takes practice, however. By staying present we are more likely to notice the tiny details in life that we typically take for granted or overlook. When we are not present in our daily lives, we stay busy but aren't necessarily productive. We rush through life and work moving quickly from one task to the next. Here is a simple exercise you can use to practice the act of mindfulness.

We so often rush through our meals that we hardly notice the foods that we are taking into our bodies. We'll use eating an orange for this example on how to practice becoming more mindful and aware of your surroundings.

When you pick up the orange take a moment to feel the weight of it in your hand. Notice the feel of its peel under your fingers. It feels both smooth and bumpy at the same time. It has a slightly oily but pleasant feel to it.

Bring the orange to your nose and smell the scent it holds. As you peel the orange notice the slight burst of the orange oil in the air. Notice the intensifying scent as those essential oils are released. Listen to the sounds the orange makes as you are separating it into segments.

Feel the single segment in your hand as you raise it to your lips. Chew slowly feeling the juice burst from each segment as you bite into it. Focus closely on the taste of the orange. Is it sweet, sour, bitter, tart? Finish the first segment completely before bringing the next segment to your lips. Repeat this exercise with each segment.

When you are done eating stay present in the moment as you clean up your space. Notice the lightness of the peels where there was once heaviness. Be present in the sensation of the floor under your feet as you walk to the garbage or compost bin. Take a moment to be grateful for the nourishment the orange provided to your body.

Notice the sensations and sounds of the soap and water on your hands as you wash them as well as the sensation of the towel as you dry them. Notice your footfalls on the floor again as you walk back, take a slow breath in and a slow breath out before beginning your next task.

You can utilize this method with any meal to begin your mindfulness practice. You can also use it for the tasks you have facing you for work. Take a moment to make sure you fully understand the ask or task in front of you. Focus on that task and that task alone. When completing the task take a moment to review it and make sure you understand it and have fully completed it. Take a slow breath in and out before starting the next task. Mindfulness takes time and practice, but the rewards are bountiful.

If you try this practice share your results in the comments! What did you notice and how did you feel after trying it? Don't forget to check out the Working Mindfully YouTube channel for extended meditation videos.

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