Mindful Eating
Photography: Jillian Clark
Location: Guest House Raleigh
Words by:
Charman Driver
We’ve all heard the old adage, “an apple a day keeps the doctor away”, and there’s plenty of truth to that statement. The research-backed health benefits like antioxidants, flavonoids, dietary fiber and phytonutrients may help reduce the risk of developing cancer, hypertension, diabetes and heart disease.
One and all identify the iconic, yet humble, apple as one of nature’s most perfect foods. Who doesn’t love apples? You can’t beat their convenience for on-the-go nutrition. What if, instead, you slowed down to eat an apple to practice mindfulness?
Meditation guru, Thich Nhat Hanh and nutrition expert, Dr. Lilian Cheung use the apple as a mindfulness tool in their book “Savor: Mindful Eating, Mindful Life”. They write, “At its most essential, the apple you hold is a manifestation of the wonderful presence of life. It is interconnected with all that is. It contains the whole universe; it is an ambassador of the cosmos coming to nourish our existence. It feeds our body, and if we eat it mindfully, it also feeds our soul and recharges our spirit.”
As a major advocate for daily meditation, I love the idea of using an apple to practice mindfulness. Try eating an apple, every day for a week as meditation—and nourishment.
Apple Meditation:
1. Take an apple in your hand and focus your mind with a few inhales and exhales. What does it feel like? Is it smooth or rough? Is it hard or soft?
2. What does it look like? What color is it? Are there any blemishes? Continue to inhale and exhale as you give the apple your full attention.
3. Bring the apple to your nose and smell it. What does it smell like? Does it smell sweet or grassy? Does it smell at all? Notice if your mouth starts to water. Continue with the breath—inhaling and exhaling.
4. Bring the apple to your mouth and take a bite. Consider how it feels in your mouth as you slowly chew. What does it taste like? Is sweet or sour, crunchy or soft?
5. Notice what it feels like to swallow and imagine the food moving down your throat and into your stomach.
6. Continue to breathe—inhale and exhale—before and after each bite. Chew slowly and completely before taking another bite.
7. After each bite notice what the apple looks like. As you become fully aware of eating the apple, you also become aware of the present moment.
8. When you are all done eating, observe the end result. Contemplate the simple way of consciously interacting with what you’ve consumed and be grateful for a gift from Mother Nature.
Apply this meditation to other foods and you’ll quickly become more mindful of what you eat.