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, one meal a day, and steadily find your way to increased energy, elevated mood, and less stress.

Eat With Your Eyes

Put your phone away. Put your computer to sleep. Remove any distractions.

Sit down with your meal. Close your eyes. Take five deep breaths.

Open your eyes. Move your gaze down to your meal. Admire the steam rising from it. Take in its appearance. Inhale. Exhale.

Look more closely at your meal. Notice the range of colors which come together in this one meal. Acknowledge the shapes of the ingredients. Consider what the meal’s appearance reveals about its taste and texture.

Allow your eyes to gently settle on the Bowl. Take three deep breaths. Focus on expressing gratitude for the nourishing meal which awaits you.

Keep your gaze on your meal as you eat. Gently guide your focus back to your meal if it wanders away.

When you’ve eaten enough, take three more deep breaths. Now, return your focus and eyes to your day.

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Get Moving

Find a space where you can move freely. Inhale. Exhale. Do 20 jumping jacks. When you stop, pause for a moment. Feel your breath run through your body. Feel your heart beating harder.

Sit down with your meal. Close your eyes. Take 10 deep breaths. Notice how the post-movement endorphins make you feel.

As you eat, you’re further strengthening your body. Be aware of the positive feelings this self-caring action sends to your brain.

When you’ve finished, take 10 more deep breaths. Be grateful to yourself for having taken the time to care for and strengthen your body and mind.

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Chew Your Food

Put your phone away. Turn off your computer. Remove any distractions.

Sit down with your meal in front of you. Close your eyes. Take five breaths.

Take a mouthful. Before you swallow and reach for the next one, chew the mouthful ten times. Even if it feels like there’s nothing left to chew, keep going. Notice how the flavor and texture changes.

Return your hands to your lap. Take a breath. Repeat this with every Spoonful.

When you’ve had enough, pause. Take five deep breaths. Focus on how grounded you feel. Congratulate yourself for the time you’ve taken to nurture your body and mind.

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All it takes is 15 minutes a day to transform your precarious eating habits into steadfast routines. Make mindful eating a daily ritual and notice the benefits in both your physical and mental health.