Chapters (4)

How to Eat More Mindfully | The Science of Happiness

Greater Good Science Center · 1:35

In this practice

Key teachings

Mindful eating principles
Engaging all senses during consumption
Slowing down and savoring food

Ideal for

Anyone who eats and wishes to enhance their experience
Individuals seeking to incorporate mindfulness into daily life
Those looking to reduce stress around meal times

Lesson

Instructions

Try engaging all your senses and paying full attention when you eat something delicious. Let these students guide you through it.

For more practices like this one, visit Greater Good in Education at www.ggie.berkeley.edu and Mindful Schools at www.mindfulschools.org

Producer | Jane Park Videographer | Clare Major Art and Lettering | Wit & Co Animation | Yingshan Deng

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Steps

Pre-eating sensory observation (sight, smell, touch, sound)
Slow, deliberate chewing and tasting
Non-judgmental awareness of food sensations
Noticing changes in taste and texture

Benefits

Increased appreciation and enjoyment of food
Enhanced sense of calm and peace
Improved ability to savor experiences
Potential for better digestion and satiety

Transcript

I usually eat an orange by just like
shoving it in my mouth because they're so delicious! I devour it what if you took
it slowly, took your time? What if you investigated your orange like a scientist? Notice what you see, smell feel and hear this little popping noise like Szzt szzt Like flowers it's squishy Now we're finally gonna eat it but we're gonna eat
it very slowly you might take a whole minutes just finish the one little slice
open your mouth put it on your tongue close your mouth
try not to chew it yet just notice how it feels in your mouth notice if it
tastes anything again not be gonna chew one bite at a time
noticing how it changes with each chew chew very slowly
how does it taste they didn't notice anything different
he's different it was more sweeter because I mean every orange is sweet but
this one is worse sweetie how do you think nose would be different create
more manfully they would taste a lot better and you couldn't save her your
food you're just all calm and peaceful and you know you're not in a rush
can you try to remember to take one more bite
I do your next meal

Practice summary

Level: beginner
Duration: 2 minutes
Equipment: An edible item (e.g., orange)Your five senses
Target areas: Mind and attentionSensory perception (taste, smell, sight, touch, hearing)Emotional well being
Energy: calming

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