Choose a 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. 

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

Assess the food in front of you. Study it closely. It’s shape. It’s colour. Smell it deeply, noting the different notes and aromas. 

Take a bite, and focus on what you’re experiencing. Are you tasting salty? Sweet? Tangy? What textures are you encountering? Savour each bite without rushing. 

As the meal progresses, pay attention to the 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.

Next, we’ll wrap up the mindfulness exercises with the soothing practice of mindful relaxation.