Mindful Eating
Slow down. Taste everything. A gentle guide to eating with full presence.
Before You Eat
Take a moment to set the scene. Remove distractions, check in with your hunger, and offer simple gratitude for your meal.
One thing you appreciate about this meal:
Hunger level right now (1 = not hungry, 10 = very hungry):
Engage Your Senses
Before taking a bite, explore your meal with all five senses.
Sight
Look at your food as if seeing it for the first time. Notice the colours, textures, shapes.
Smell
Bring the food close and inhale slowly. What aromas do you detect?
Touch
If appropriate, feel the texture � smooth, rough, warm, cool?
Sound
Does it crunch, sizzle, or make no sound at all?
Taste
Take a small bite and let it rest on your tongue. What flavours arrive first?
Chew Timer
Aim for 20�30 chews per bite. Tap the circle when you take a bite and it will count down.
After Your Meal
Check in with how you feel now compared to before.
Well done
You ate with full presence today. Every mindful meal is a form of self-care.