Essentially you can describe eating meditation as "When you eat, just eat".  Sounds simple, but in reality it's quite difficult and a great meditation practice.  Normally when we're eating we're doing and thinking a million other things at the same time...standing in the kitchen, on the phone, on the computer, watching TV, worrying about our unpaid bills etc...  By becoming present, and eating mindfully you will appreciate your food more and also eat less (added bonus!)

 

I would suggest starting with something as simple and nondescript as a raisin.  It's effective because normally when we eat we are shovelling these guys into our mouths by the handful!  Who eats just one raisin at a time?!  The experience of eating just one at a time can be very interesting. 

 

Begin by using all your senses- look at the raisin, notice the color, the appearance, size...all that your sense of sight reveals.  Touch it- squeeze it and notice the sensation as you hold it between your fingers.  Does it feel dry, hard, soft, squishy?  Notice how many ways you can describe it.  Now smell it.  Slowly begin to bring it to your mouth.  Notice whether you feel hungry, whether you are anticipating the taste.  Are you salivating in anticipation?  Now place it in your mouth and just leave it on your tongue for a moment.  Again notice the texture.  Slowly begin to chew...very slowly continue to chew long after you would normally swallow.  As you chew, notice the initial burst of flavour and how as you continue to chew this flavour changes.  You might notice an initial sweetness that fades and turns into something else...Notice at what point your natural urge is to reach for more raisins to prolong the sweetness.  Resist the urge and continue to chew and chew and chew.  Now finally swallow. 

 

It's an amazing exercise to practice as it will reveal just how 'much' is in something as simple as a raisin.  If we can bring this same sense of mindfulness and open curiosity to all our meals just think how much more we would enjoy them!

 

I hope this helps!

Tammy