Mini Mindful Eating Exercise

The following is a simple mindful eating exercise that will only take a few minutes. Use a food you enjoy and eat often to complete this exercise. You only need three bites worth.

• Look at the food and notice its texture and color.
• Close your eyes, and explore the food with your sense of touch and sense of smell. What does it feel like in your hands? How does it smell? How do these sensations make you feel?
• Take your first bite. Chew slowly and notice the different flavors and textures as you chew. How does the flavor and texture change as you continue chewing? Take about 20 second and 25 chews to finish each bite.
• Take your second and third bites, still chewing slowly, and pay attention to the flavor and texture of the food. Notice the sensation of swallowing and the after taste.

Did you notice anything about this food that you have not noticed in the past? Did you notice a difference in flavor from the first bite and the third bite? Try this exercise with different foods. You may notice flavors you have not picked up on in the past. Allow yourself to enjoy the experience of eating. You may find that you’re satisfied long before you’ve eaten all your food!