How to Fully Experience Your Meals
Have you ever noticed that when you are thinking about or writing on a topic, you start to see thoughts and comments about that topic everywhere? They were probably always there, but now you are ready to receive the teachings out there.
I was asked to be on a TV segment leading the host through a mindfulness activity. I loved how open-ended this was and immediately made the connection to eating. I’ve been working on slowing down and being more mindful when I eat. It’s an evolving process—one that begins with breathing, savoring the look and aromas of food, and practicing gratitude.
So what is mindfulness and mindful eating anyway?
Mindfulness is about taking yourself out of autopilot and being in the current moment. Meals can take anywhere between minutes to hours to create, and often we vacuum them up and it’s over and we move on to the next thing. Mindful eating invites us to slow down and experience our food—and the hands that prepared it—with awareness. What follows are the simple steps I’m bringing to the table as I continue to slow down and create a more nourishing eating experience.
1. BREATHE
Take several breaths and calm down your system. Create an optimum environment to digest your meal… create a space.
Bring the breath into the belly, engaging the diaphragm—the main muscle for healthy, relaxed breathing. Let your exhale naturally be a bit longer than your inhale. This is how we activate the parasympathetic nervous system, engaging the vagus nerve. This signals to your body that all is well, we are safe, and there are no stressors.
When we slow down and breathe into the belly, we are activating the vagus nerve, which supports relaxation, digestion, and strengthens the brain–gut connection—activating the vagus nerve is like putting the stop sign up for stress.
2. TAKE IT IN
Wrap your hands on the bowl or plate and really look at your food. Notice the temperature and texture of the actual dish. Really observe what is in your dish before diving in:
• Look at the colors and textures
• Think about where the ingredients came from
• Think about how and by whom the meal was prepared (even if that was you!)
Visualizing your food is important, as this is actually where digestion begins—preparing your brain for eating. It also triggers saliva production, which contains enzymes for digestion, including amylase for breaking down carbs and lingual lipase for fat digestion.
3. EXPLORE THE AROMA
Bring your food closer and inhale gently.
• What does the aroma bring up?
• Any memories or associations?
• Any emotions connected to the scent?
Smelling the food sends the message to your gut: something nourishing is on the way.
4. GRATITUDE
Take a moment to acknowledge the food you are about to eat. Think about all the layers of your meal—where the ingredients came from, their journey, who made the food (even if it’s you).
If you have any prayers, rituals, or personal practices, this is a beautiful moment to include them.
For me, part of my Jewish practice includes a brief blessing before each category of food. It elevates the experience and helps me meet the meal with presence.
5. SAVOR THE FLAVOR
Take a spoon or forkful of food and put it in your mouth. Put down your utensil and before chewing, savor the flavors, textures, and temperature of what is in your mouth.
Notice the different layers and complexities. See if you can detect different seasonings and spices.
Is the food tangy, sweet, salty, sour, bitter, savory?
Do you notice these on different areas of your tongue?
6. CHEW WITH PRESENCE
Chew slowly until the food is soft—around 30 chews—until it becomes mush. This is where the activation of enzymes begins and where your mind and body recognize that you are being fed. When we eat too fast, this process doesn’t function well. This can contribute to overeating because the body doesn’t get the message that it is being fed.
This is the mechanical part of digestion: mixing the enzymes in your mouth with the food you are chewing, making it easier to swallow and digest. We often rush this step, but it is essential.
7. SWALLOW & CONTINUE
Swallow and take a breath.
Repeat step 6, or return to step 5 if you are shifting to a new flavor, dish, or course.
8. SEAL THE MEAL
When you are finished eating, take a few moments to savor the lingering flavors, the feelings in your body, and the sense of completion.
If you have a closing ritual or blessing, this is a meaningful time to offer it.
In Jewish practice, there is a blessing of thanks after eating that acknowledges the nourishment received. This helps me end the meal with presence and gratitude.
Closing Reflection
I’m working this practice into my own meals in real time. Some days I remember from the very first breath, and some days I catch myself halfway through and simply start there. Every time I slow down, I can feel the difference. Putting my utensil down between bites, letting the meal stretch out, noticing how my body feels…It’s an evolution. That’s what keeps me coming back to it.
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