Mindful eating means being present whilst preparing, blessing and eating our meals. It means fully enjoying and experiencing each bite of food. Notice the aromas of your food before and after it enters your mouth.
Notice its textures and temperatures. Taste the combinations of flavours on your tongue, which can change as you chew. Feel the food moving down your oesophagus, and the response of your entire being to this act of nourishment.
You will find that eating mindfully is more pleasurable, not less. As a time-poor culture with a 3-second attention span, we overeat not because we enjoy food too much, but because we do not enjoy it enough!
When you make even one minute of your meal an eating meditation, you are more likely to digest efficiently, notice when you’re reaching your stomach’s capacity, and stop when you are full. But do not practice mindful or meditative eating solely as a means to eat less, or lose weight, as you will be missing the bigger picture.
Eat mindfully not as a form of willpower with an ulterior goal, but to delight in food, and to listen to the body so that you can give it what it needs. Try it next time you're eating alone, and once you've practised a few times by yourself, do it when you're with friends. Taking just a few moments to really enjoy your food can contribute to greater satisfaction and in the long run, greater health.