Hey guys,

we’re creating a method kit to introduce people to mindful eating, which basically means that while eating you use all your senses, take your time, focus your thoughts on the food alone. Not gonna go into much detail but you could certainly help us =)

So if you have a few minutes to spare and would like to do a small exercise about “mindful eating” feel free to do one or both of the following and answer the following questions afterwards in the comments:
“What changed / was different from your usual eating habits?”
“How do you feel after the task?”
“Do you think it helps to do exercises like that on a regular basis to strengthen your relationship to food?”
“Does a task like this make eating alone easier for your?”

Exercise 1: The Raisin
For this exercise you need either a raisin, a piece of chocolate or another small piece of food (grapes, peanut, cookie..anything goes). Also it would work best if you’re alone. No phone, no TV running, no music, no magazines… basically no distractions please. 

Step 1: Sit down and place the food in front of you. 
Step 2: Imagine this is your first time having this kind of food. No experience, no expectations, no prejudice, no judgement. 
Step 3: Take a few deep breaths. Breath slowly into your stomach. Relax. Feel the calm. 
Step 4: Look at the object and pick it up
Step 5: Hold it in your hand and feel it’s weight. Where does it come from? What is it? How does it feel?
Step 6: Smell the object and notice your reaction
Step 7: Roll the object between your fingers and hear the sound it makes.
Step 8: Notice what you’re feeling about the object.
Step 9: Place the object between your lips and let it rest there for a moment. What happens inside you?
Step 10: Take it in your mouth. But don’t chew yet. Feel what happens and develops. Do you taste it? 
Step 11: Bite once. Only once. What do you realize? 
Step 12: Slowly begin chewing. Notice what each bite brings to you.
Step 13: Chew the whole object until it’s as small as possible. Try to liquify it before you swallow. 
Step 14: Feel where what you just swallowed moves.
Step 15: Close your eyes for a moment and think about what you just experienced.

Exercise 2: Breathing
For this exercise again. It would be best if you’re alone and not distracted by anything. Have your meal cooked (dinner, breakfast, supper.. whatever you like). Put it on the table and sit down. But don’t start eating now 😉

A couple of deep breaths help you to enter a relaxed state. The key is the depth of your breaths, because hidden in the lower part of your rib cage are sensors that trigger relaxation in your brain when the ribs are stretched.

Take 3-5 deep breaths into your belly before starting a meal. Close your eyes while doing so if you want. Enjoy the silence and allow yourself to sense that moment deeply. Be thankful that you’re about to enjoy a nice meal. 
Try to take that relaxed state of mind and keep it throughout the meal. 

THANKS TO ANYONE HELPING US BY DOING THE TASKS.
THANKS TO ESTELLE FOR GIVING US THE IDEA OF INVOLVING YOU ALL.