The feedback that I often get from my clients in coaching, especially busy professionals who make their first steps in mindfulness practice: meditation is…boring. Sure, sit down and just zip your lip for at least 15 minutes a day can be a stretch assignment for many of us. The key is to focus, though our life doesn’t give us that much chance to do that: rush, rush, rush. In this article I would like to share with you an easy mindfulness exercise.

One of the wonderful techniques that helps to increase awareness, sharpen focus and enjoy your life more is the exploration of flavors around you. There are different versions of it and here I would like to describe one of the easiest and most enjoyable to start with.

Please read it through, try out and, as usual, I would be glad to answer any of your questions. Enjoy and…bon appetit!

  • For this practice, treat yourself to a nice meal. It can be the one that you cooked yourself or your favorite fruit/vegetable.
  • It is important to dedicate time for this practice and be in no rush (so lunch in a fast food place is probably not a good idea for this exercise.) It is recommended to do this practice alone and in silence (please turn off TV, cell phone and other sources of distraction). No Facebook! 😉
  • Start with observing the meal or a fruit in front of you: its colors, shape, what flavors are you smelling first. You can touch it, explore its texture. Take your first bite and explore how the flavors unfold in your mouth: which flavor is dominant, which one comes next.
  • Try to chew the food as long as you can (in some yoga practices it is recommended to chew a bite for around hundred times, so…define the number for yourself.)
  • Take your time to swallow the food and pause before making another bite. How has the flavor changed? What are you feeling? Are you tempting to get another bite fast? Discover your patterns in exploring the flavor and eating.
  • Continue this practice until you are done with your meal. When you are finished, give yourself a moment to observe your sensations in the body and how the food made you feel. What was your experience with this practice? What are your habits in eating? What did you observe about your ability to keep focus?
  • Later on you can extend this practice when you eat out: adding mindfulness to the restaurant menu is another way of sustaining your awareness practice and it also helps to control weight.

By the way, it is also a great practice to work with eating disorder and increase overall joy in your life 🙂

We can talk more about this and other mindfulness practices in a FREE session. Schedule one with me today: