An Eating Meditation

From Buddha's Little Instruction Book by Jack Kornfield:

"When you eat, just eat." --Buddha

"Eating meditation is a way to learn to eat with a respectful attention to your food and your body. It is easiest to begin in silence, although with practice you can learn to eat mindfully in any circumstance.

To start eating meditation, place your food in front of you and sit quietly. Reflect on the source of the food and recite any simple prayer of gratitude or blessing that comes naturally. Then be still for a few moments. Look carefully at the food. Be aware of your body and especially of your own feelings of hunger. Notice how you feel about putting this particular food into your body at this moment.

When you feel fully present and connected with yourself, begin to eat slowly. In a relaxed way be aware of each aspect of eating. Be aware of lifting the food to your mouth, of chewing, tasting, of swallowing. Notice if you feel hurried. Take your time, taste each bite carefully. Be aware of the flavors, the textures, the feelings that arise with each mouthful. Pause for a moment before the next bite. Continue your meal with this same mindful attention to everything you eat, until you come to the end.

Notice when you start to feel full. Your stomach may tell you it is full first, even when your tongue or eyes want more. Your thougths may tell you to finish everything on your plate, or that you are eating too much. If you can, don't follow these habits but listen to your whole body. Let yourself be guided by this attention. Practice this eating meditation when you can during the week. Even one meal eaten this way is a wonderful reminder of a mindful life."

Oh! So that's how we're supposed to do it!