Day 4 – Mindful Eating

Welcome to Day 4 of the mindfulness challenge. Today we’re going to do a mindful eating exercise.

Before we go to today’s exercise, let me ask, did you do the mindful feeling exercise yet?

I hope you found it helpful. 

If you haven’t done it, take a few minutes today to try.

It can make a huge difference in your life. 

Today we’re going to be discussing mindful eating.


Very few people actually pay ATTENTION to what they are eating.

They RUSH through their meals, wanting to QUICKLY move to the next thing they have to do.

Instead of mindful eating, they mindlessly scroll through their phone, not giving ANY thought to the food they are consuming.

As a result, they eat past the point of fullness.

When you eat like this you are eating to NUMB your feelings.

This keeps you from savoring your food  and enjoying the experience of eating.

With mindful eating, you CONNECT your mind and body.

Mindful eating allows you to truly TASTE what you’re eating, feeling textures and noticing nuances of flavors.

When you eat mindfully, you concentrate on the beautiful experience of eating.

Mindful eating allows every meal to be a celebration.


Choose any snack or meal you would normally eat.

During this time, bring all your attention to your meal. Be kind toward yourself and maintain an attitude of curiosity and exploration to what you are doing.

Take a moment to be aware of your body. Feel any sensations of hunger, both pleasant and unpleasant.

Take several deep breaths, paying attention to how your body feels with each breathe. 

To eat mindfully, you need to assess the food in front of you.

Study it closely. It’s shape. It’s color.

Smell it deeply, noting the different nuances and aromas.

Take a bite, and focus on what you’re experiencing.

Are you tasting salty? Sweet? Tangy?

What textures are you encountering?

Mindfully eating means savoring each bite without rushing.

As the meal progresses, pay attention to your feelings of hunger and fullness.

If you’re hungry, keep eating.

As you become full, gently give yourself permission to stop.

When you stop, take note of the thoughts and feelings that occur.

Are you believing anything about food or eating in that moment?

Finish the meal with complete presence. Use the same level of mindfulness on the last bite as you did the first.

Mindful eating will help you enjoy your food and life more each time you pay attention to what you eat and how you eat it. 

Tomorrow we’ll wrap up the challenge with the soothing practice of mindful relaxation.

Until then, share below what this experience was like for you.

Was it challenging to eat this way?

Have you ever eaten like this before?

What was mindful eating like for you? 

Please share your thoughts.

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