A 15 minute daily mindfulness practice helps us find happiness and peace in our lives. Mindful eating is a simple and straightforward way to begin. Follow one of these exercises before your meal, and steadily find your way to increased energy, elevated mood, and less stress.

Grateful Breathing

While you heat your meal, prepare your eating space. Put your phone away. Put your computer to sleep. Remove any papers and distractions.

Sit down with your meal in front of you. Place your spoon on the table. Relax your arms and hands down by your side. Close your eyes. Breathe deeply, deeper than you’ve breathed all day, and breathe out. Take ten of these deep breaths.

If your mind starts to wander while you’re breathing, don’t get frustrated. Gently guide it back to your body, to the sound of your breath, and to the presence of the meal in front of you.

Open your eyes. Look at your Bowl. Acknowledge the sensation of hunger as you focus on the nourishing, satisfying meal that awaits you.

Say the simple sentence: “I am grateful,” either aloud or in your head. This is your mantra for your meal. Bring your mind back to this mantra throughout the meal when it starts to float off to your to-do list.

Now pick up your spoon. Start to eat.


Mindful Moving

When your stomach starts sending hunger signals to your brain, pause. Take a breath. Pour a glass of water. Drink it slowly.

Go outside. Out of those office doors, into the outside world. If weather or time aren’t cooperating, just find an area that has some room to move around.

Start walking. Focus on your feet. Count your steps. Breathe in rhythm with your steps. Shift your focus to count your breaths. When your mind wanders, return to counting. Move, count, and breathe for five minutes.

Go back inside. Warm up your meal. Notice how hungry you are. Think about how five minutes of movement has changed how you feel. Choose one word to describe how you now feel. It could be anything from calm, to centered, to happy, to energized. Don’t judge your word; accept the first one you think of.

Use your chosen word as a mantra while you Spoon. “I am ____.” Return to the mantra whenever your mind starts to wander.

Now pick up your spoon. Start to eat.


Mindful eating improves both physical and mental health. Continually practicing mindful eating will lead to a better relationship with food, with your body, and with your typical routine. All it takes is one mindful meal a day to start reaping the benefits.