Mindful Eating

Do you take a lunch break at work? Do you eat at your desk? Alone? With others? Eating can be much more than refueling our bodies, it can also serve as a time to replenish our inner selves. Consider the following meditation from Thich Nhat Hanh on mindful eating: 


We realize that many elements, such as the rain, sunshine, earth, air and love, have all come together to form this wonderful meal. In fact, through this food we see that the entire universe is supporting our existence.

We are aware of the whole sangha [community] as we serve ourselves and we should take an amount of food that is good for us. Before eating, . . . we can enjoy breathing in and out while practicing the five contemplations.

  • This food is a gift of the earth, the sky, numerous living beings, and much hard and loving work.

  • May we eat with mindfulness and gratitude so as to be worthy to receive this food.

  • May we recognise and transform unwholesome mental formations, especially our greed and learn to eat with moderation.

  • May we keep our compassion alive by eating in such a way that reduces the suffering of living beings, stops contributing to climate change, and heals and preserves our precious planet.

  • We accept this food so that we may nurture our brotherhood and sisterhood, build our sangha, and nourish our ideal of serving all living beings.

We should take our time as we eat, chewing each mouthful at least 30 times, until the food becomes liquefied. This aids the digestive process. Let us enjoy every morsel of our food and the presence of the dharma brothers and sisters around us. Let us establish ourselves in the present moment, eating in such a way that solidity, joy and peace be possible during the time of eating.

Eating in silence, the food becomes real with our mindfulness and we are fully aware of its nourishment. . . . After twenty minutes of silent eating, . . . we may then start a mindful conversation with our friend or begin to get up from the table.

Upon finishing our meal, we take a few moments to notice that we have finished, our bowl is now empty and our hunger is satisfied. Gratitude fills us as we realize how fortunate we are to have had this nourishing food to eat, supporting us on the path of love and understanding. [1]

For reflection alone or together: 

How was this practice for you? 

What did you notice in your mind, body, and emotions? 

Next week: Compassionomics

[1] “Eating Together,” Plum Village, https://plumvillage.org/mindfulness-practice/eating-together/.

Supportive Care Coalition