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Enjoying Food Mindfully

Mindfulness Eating is a daily habit that involves many automatic processes. Eating does not always
require focused attention. We can easily have dinner and watch television, send an email,
Exercise
or have a conversation at the same time. When we do so, we become less aware of the
8 min process of eating and tasting food. Our attention is not focused on the sensation of eating
but on the television, email, or the content of the conversation. When this happens, we
Client
tend to enjoy food less.
No
Mindful eating can contribute to a healthier pattern of eating. Mindfulness reduces
emotional eating (Alberts, Thewissen, & Raes, 2012), which can contribute to a healthier
weight (Tapper et al., 2009). Because mindful eating reduces the speed of eating, you satisfy
your hunger earlier and thus end up eating less. This reduces the chance of overeating (and
its consequence, like high blood pressure, diabetes, and cancer as well). Moreover, mindful
eating allows you to enjoy tasty food more. Two studies found that inducing a mindfulness-
like state versus a control condition increased the perceived positivity of eating a raisin
(Kiken & Brown, 2008) and increased enjoyment of chocolate tastings (LeBel & Dubé,
2001). This exercise was designed to practice mindful eating of tasty food.

Goal

The goal of this exercise is to practice mindful eating of tasty food.

Advice

■ This exercise is an excellent tool to use when one is most vulnerable to mindless
eating, i.e., when one eats in response to stress.
■ While the pace of eating, as conducted in this exercise, is not realistic for every meal, an
abbreviated version can be done by committing to at least one mindful bite per meal.
■ This exercise can be a powerful tool to become aware of how our mind is constantly
living in the future. Even when our attention should be focused on eating and enjoying
the tasty food in the present when we take a bite, and before we even swallow, our
mind is already focusing on the next bite. This is a pattern that is often present when
eating candy, chips, or other comfort food. This tool can help recognize this pattern,
and it can be the first step to strengthen the ability to stay present with the food.

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■ This exercise can be challenging for many, as reactions to and associations with
desserts are often mixed. Many people love and crave chocolate (and other sweets),
while others feel guilty or ashamed after eating them. The practitioner can evaluate this
exercise in terms of emotions and thoughts that emerged as a result of the practice.
What kind of feelings and emotions arose? How did participants deal with self-critical
thoughts that emerged? In this way, mindfulness can be introduced again to observe
thoughts and emotions without interfering negatively with the eating experience.

References

■ Alberts, H. J.E.M., Thewissen, R., & Raes, L. (2012). Dealing with problematic eating
behaviour. The effects of a mindfulness-based intervention on eating behaviour,
food cravings, dichotomous thinking and body image concern. Appetite, 58, 847-851.

■ Kiken, L. G., & Shook, N. J. (2011). Looking up: Mindfulness increases positive
judgments and reduces negativity bias. Social Psychological and Personality Science, 2,
425-431.

■ LeBel, J. L., & Dubé, L. (2001, June). The impact of sensory knowledge and attentional
focus on pleasure and on behavioral responses to hedonic stimuli. Paper presented
at the 13th annual American Psychological Society Convention, Toronto, Ontario,
Canada.

■ Tapper, K., Shaw, C., Ilsley, J., Hill, A. J., Bond, F. W., & Moore, L. (2009). Exploratory
randomised controlled trial of a mindfulness-based weight loss intervention for
women. Appetite, 52, 396-404.

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Enjoying Food Mindfully

Recommended foods:

Choose one of the following for each meditation session. The food options chosen can vary depending on
group size, allergies, and preferences.

■ Bite-sized candy bars

■ For texture, consider candy with a crunch (i.e., Crunch, Butterfinger, or M&Ms)
■ Assorted chocolate box
■ Cherry cordial

Non-chocolate options:

■ Orange slices
■ Cookies
■ Cake

Instructions

In this meditation, you will practice eating something sweet with full attention. All senses will be activated
during this exercise. Simply notice what emerges through the process.

Meditation:

1. Select the food option that will be used. Hold it in either hand.

2. Move into a comfortable sitting position.

3. Take a few deep breaths to become grounded.

4. If it feels natural and comfortable, close the eyes.

5. Begin the process of engaging with the food by unwrapping it, or if unwrapped, feeling the sensation of
the outside texture.

6. Bring the food to your nose and breathe three deep inhales and exhales. Make sure to follow the scent
as it travels to the back of the nostrils. Inhale and exhale deeply for a few moments.

7. If the eyes were closed, open them to observe the shape and color of the food. In the mind, silently
describe it in two to three sentences.

8. Place the food on the tongue. Roll it around on your tongue and against the roof of the mouth. Focus
attention on the taste and textures. While doing this, notice any thoughts that come to mind. Describe

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the food, for example, as smooth, rich, sensual. Be aware of any feelings, sensations, or memories that
arise. Label any feelings as they occur. If negative thoughts, emotions, or sensations arise, let them be.
Without trying to resist, notice what experience is occurring in each moment. Listen to the sound of the
jaw chewing.

9. Notice the sensation as the food slides down the back of the throat.

10. Imagine the food in the stomach.

11. Take five deep breaths to transition out of the meditation.

Post meditation reflection questions:

■ How was the experience on the whole?

■ Was anything about the experience surprising?
■ What thoughts occurred throughout the meditation?
■ What emotions arose during the meditation?
■ What specific words were used to describe food in step 8 when tasting the material?
■ Thinking back to step 6 that involved smelling food, can you still smell it even after the meditation?
■ Were there any challenges through the process of meditation?
■ What sensation in the body did you primarily focus through the course of the meditation?
■ What are the key takeaways (and/or learning) gained from this meditation?

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