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Take Time to Be a Mindful Eater


mindful eating

mindful eating

Conscious eating

Just as you bring mindfulness to your yoga practice, you can be mindful at mealtime. Yoga philosophy and all of the world’s healthiest diets recommend a conscious eating practice for optimal health. Mediterranean cultures traditionally regard meals as experiences to be savored and a life pleasure meant to be enjoyed. Asian cultures consider eating an aesthetic experience and reverentially enjoy beautifully prepared and presented foods that nourish the senses—to see, smell, touch, taste, and observe any sounds—while slowly eating the meal.

The Slow Food movement is reviving and sharing the benefits of conscious eating and the enjoyment of wholesome foods. Slow Food USA, part of the international Slow Food movement, is dedicated to supporting local farmers, the production of regional foods, and small producers. The movement promotes a slower lifestyle that cultivates time for conscious food preparation and eating, and opposes the fast life exemplified by corporatized foods and degradation of farmland.

conscious eating, a mindfulness practice

conscious eating, a mindfulness practice

Eat Here Now

How can you incorporate mealtime mindfulness into your own life? Try the following essential components of a conscious-eating practice.

1. Schedule time for meals. Allocate at least twenty minutes each for meals and/or enough time to truly experience the food you eat. Avoid overeating. Set your Zen Timer for at least 20 minutes.

2. Eliminate distractions during meals. Eat slowly in a calm, quiet environment without a blaring television, loud music, or your computer as an accompaniment. The experience of the meal should be the focus of your attention and entertainment.

3. Enjoy conscious eating. Practice a state of awareness while you eat. Savor the appearance, smell, and taste of your food, so you can be truly satisfied. Chew each bite twenty times, which will help digestion and keep your attention in the moment. Enjoy the rasa, or “juice” of the food, through our senses.

4. Practice snacking awareness. Avoid mindless snacking, eating while you’re talking, and snacking just because food is present.

5. Use tasteful presentation. Small portions beautifully arranged on an attractive plate nourish the senses and encourage you to savor each bite.

6. Practice cooking meditation. Feed your soul by incorporating mindfulness as you cook. Allow cooking to express your love and be the ultimate gift to others, as the food we eat literally becomes a part of us physically, mentally, and spiritually, in our cells, skin, bones, and thoughts.

7. Count your blessings. Before your meal, experience a moment of thankfulness for having food.

adapted from Natural Home Magazine, November/December 2005 by Elaine Gavalas

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