Take three deep breaths before launching into your next meal — in through the nose, out through the mouth. As you taste your food, really focus on every part. Take in the color with your eyes. See what it smells like. Feel the weight of it as you lift it to your mouth. Feel the texture of each bite. Even if it’s just five minutes, see what it’s like to only taste your food. When you notice yourself drifting off into other thoughts, concepts, and emotions, just come back to the present moment with your next bite.

This week’s meditation is by our friends Ellie and Lodro from M N D F L. It uses simple techniques that will help you cultivate your daily practice.