Mindful Eating

Mindful Eating Exercise

For today's Monday Meditation we will cultivate our awareness of the present moment with this mindful eating exercise.


Mindfulness is about the awareness that you bring to each present moment. Anything done with mindful awareness and focus, such as eating, driving and washing dishes can be considered a meditation.


Being mindful is very helpful because it relieves stress and anxiety. This is due to the fact that your awareness is in the present moment. You are not focused on the past or worrying about the future. 


Below is a simple meditation to assist you in cultivating the art of mindfulness. 

  1. Place a raisin in your hand. Observe it with the curiosity of a child who is seeing it for the first time. Observe the color, texture and how the creases and folds catch the light as you rotate it. 
  2. Bring the raisin towards your nose. Feel the sensations of the raisin as you are bringing it towards your nose. Smell the raisin. Does it have a scent? 
  3. Rotate the raisin between your fingers. Close your eyes and notice the sensations you feel with the raisin. Squeeze it and observe how this feels to you.
  4. Place the raisin in your mouth. Notice how the raisin feels on your lips and tongue. Notice if you feel the sensation to just swallow the raisin. Place the raisin between your teeth and slowly start to chew on the raisin.
  5. Swallow the raisin. Follow the sensation of the raisin as it flows through your esophagus into your stomach. 


You can try this with any fruit.


Reflect on your experience with these questions:

  • How do you feel now after doing this meditation?
  • Does this invite you to want to do more mindful eating?
  • What did you notice or find out about yourself during this process?


Shawngela Pierce

Written by : Shawngela Pierce

Shawngela is a Law of Attraction and Meditation coach. Her focus is to help people attain true health and wellbeing by using her gift to channel information to guide others. Schedule a session with Shawngela and find out how the power to heal lies within you.

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