Mindful Meal

You might already have an idea of what a mindful meal is. But what does it really mean — and how can you practice it?

A mindful meal is about bringing your full attention to the food in front of you, and taking time to savor the smells, flavors, and textures. How often do you eat lunch in front of a screen? Try these steps to practice mindful eating:

1. Sit down at a table without distractions like your phone, TV, or computer.

2. Take a few deep breaths to calm yourself and fully arrive in the moment.

3. Look at the food on your plate — notice the colors, shapes, and smell.

4. Take a bite and chew slowly and thoroughly. Focus on the taste, the texture, and how it feels in your mouth.

5. Tune in to your body and how it responds to the food. Notice if your body enjoys it and how it feels after a few bites.

6. Keep your attention on the meal and enjoy each bite. Take small pauses between bites to breathe and observe.

Practicing this helps you bring more presence and pleasure into eating. It can also make you more aware of your food choices and portion sizes.