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.

Enjoy the Wait

While you heat your meal, resist the temptation to return to your to-do list. Time moves too fast until we are waiting and then it can’t move fast enough. Can you turn a few minutes of waiting into an opportunity to relax into the present moment?

Take ten deep breaths. As you breathe, scan through your body: How do you feel physically? Tired? Hungry? Energized? How do you feel mentally? Stressed? Calm? Nervous? Don’t judge what comes up, just acknowledge it. Nourish yourself with deep breaths.

If you feel impatient as you wait, remind yourself that this isn’t a waste of time. Giving your body and mind the space to rest helps you better digest the coming meal and absorb its nutrients.

When your meal is ready, take three deep breaths. State your mantra: “I am grateful for this nourishing meal.” Start to Spoon.