Let's begin the mindful eating exercise.
Find a comfortable seated position…
Take a deep breath in through your nose ... and exhale through your mouth…
Begin by connecting to your breath and body.
Feel your belly rise and fall with every breath.
Feel your feet on the ground and recognize your experience in this moment…
Notice any thoughts, sensations or emotions that you are experiencing…
Tune into these sensations or emotions.
Do you feel hungry, thirsty, or maybe full?
What emotions are you feeling in this moment?
If you were going to eat or drink something right now, what is your body hungry for? What is it thirsty for?
Focus your attention and notice the sensations that give you this information…
Now, bring your attention to the item of food that you have chosen…
Imagine that you are seeing it for the first time…
Notice the colour, shape, texture, and size.
Is there anything else that you sense or feel in this moment?
Next, take a small bite or sip and focus on the taste and texture of the food or drink in your mouth…
Notice any sensations, such as sweetness, bitterness, or warmth…
Take your time with each bite or sip, and try to savour the experience fully.
Don't rush or multitask while eating - focus on the present moment.
When you're finished, take a moment to reflect on the experience.
How did it feel to eat or drink mindfully?
Did you notice anything new or interesting about the food or drink?
Connect again to your body and your breath and notice your experience in this moment…
Did mindful eating help YOU reset?
Yup!
A bit
Not really
Written By; Yiyi Wang
Yiyi Wang is a 4th year PhD student in the Department of Psychology at the University of Toronto, Mississauga, focusing on the study of mindfulness and its implications for overall wellbeing. Her research centers on the transformative potential of technology-based mindfulness practices, specifically examining their influence on emotion regulation, meaning-making, and value identification among individuals. Yiyi's current work also investigates the effectiveness of innovative mental health interventions, including online tools and self-developed chatbots, in enhancing students' coping skills and overall wellbeing.