Find a raisin or other small piece of food.
You can use any food that you like, eating mindfully is not about rules or deprivation.
Begin by exploring this small piece of food, using as many of your senses as possible.
First, look at the food. Notice its texture. Notice its color. Take in everything you can visually.
Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Smooth or rough?
Notice that you’re not being asked to think, but just to notice various aspects of your direct experience, using one sense at a time. This is what it means to eat mindfully.
Before you eat the food, explore it next with your sense of smell. What smells do you notice?
Now, begin eating the food by taking one small bite. No matter how small the piece of food you have is, take at least two bites to finish it.
Take your first bite and chew very slowly. Noticing the actual experience of chewing and tasting and how it feels for your jaw to move. Remember, you don’t need to think about your food, just notice what you are experiencing while chewing it. You can even close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.
Notice the texture of the food; the way it feels in your mouth.
Notice if the intensity of its flavor changes, moment to moment.
Take about 10 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.
It isn’t always necessary to eat REALLY slowly in order to eat mindfully. But it’s helpful at first to slow down, in order to be as mindful as you can.
Now, take your second and last bite.
As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the feelings and motion of chewing, the flavor of the food as it changes, and the sensations of swallowing.
Just pay attention, moment by moment and delight in the experience of what is.