Mindful Eating in 10 Seconds or Less

During the PART Resiliency Training Program, we do an extended mindful eating exercise with a small piece of food (piece of chocolate, raisin, etc.). This exercise takes about 10 minutes. It is a very insightful lesson but not very practical for our day-to-day lives. Last month I visited one of my favorite places for health and wellness – Miraval.

During one of the classes the instructor, Sami Blumenthal, provided a great mindful eating exercise that takes less than 10 seconds which I like to call “3, 2, 1, Gratitude.”

The practice is simple, quick and effective. When your food is presented to you (whether that be you sitting at your kitchen table with your plate in front of you, the food being placed on the table by the waiter at your favorite restaurant or you cracking open a fresh bag of chips, pause and then…

3 – Look at your food and notice 3 things about it (colors, shapes, textures, etc.)

2 – With eyes open or closed, notice two things you hear at that moment

1 – Take a deep breath in through your nose and notice one thing you smell from that meal

Finally, quietly in your mind express a bit of gratitude for whatever feels right at the time (the people you are sharing your meal with, all the things that had to happen for that food to be there in front of you, or simply for the meal itself).

This short exercise can help us to be more present and aware throughout our day.

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