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How to Practice Mindful Eating (or Drinking)

If you’ve been reading our blog for some time, you may have realized by now that we’re big fans of mindfulness as a holistic wellness philosophy that you can use to better your life and relationships. It may come as no surprise then that we also recommend you try to practice mindful eating (or drinking).

One of the first mindfulness exercises I was ever exposed to was one that’s foundational to mindfulness based stress reduction. It’s the practice of eating a raisin…mindfully. Now, I know on the surface that doesn’t sound like an exciting experience but I have to tell you that it REALLY blew my mind.

When was the last time you actually sat down and thoroughly experienced your food? You can try the raisin exercise on your own to see what it’s like.

mindful eating viva wellness raisin

How to Practice Mindful Eating on a Raisin

Get a raisin and before you jump right into eating it, take a second just to look at it. Notice it’s color. How would you describe it? Now, take a second to explore it’s texture – what does it remind you of? How does it feel in your hand? If you squeeze it a bit what happens? Then place the raisin in your mouth and hold it on your tongue before you chew – what does it feel like? Then finally, begin to chew it. How does the texture change? How would you describe its taste?

This exercise might be a little strange to do, but stop and think when was the last time you experienced eating food in this way. My guess is it’s been a long time.

We’re always in a rush…

If you’re like me then most days you might feel like you’re just running from one thing to the next. It’s hard to say present and be mindful all the time. But, if eating is one way we take care of our wellness, why not make it an even more enjoyable experience by practicing mindful eating like we did with the raisin?

If you practice this from time to time, just like any other mindfulness strategy, you may realize that you haven’t been enjoying many life experiences as thoroughly as you could have been.

That’s why the raisin exercise was such a mind shift for me.

You can also practice mindful drinking, which I think is captured well in this tea meditation, which I find so soothing. It’s stunning in its simplicity. So much so, that I’ve shared it quite a bit with folks I’ve worked with over the years as just one example of how to drink mindfully.

Mindful eating is good for your relationship with food

Not only does mindfulness help you reduce stress and live better overall, but mindful eating in particular can also help manage binge eating and disordered eating patterns. And with an estimated 3 million+ adults experiencing Binge Eating Disorder each year, there are a lot of people struggling to manage a healthy relationship with food.

Whether you hope to practice mindful eating as a part of your eating disorder recovery or seek to be more fully present in your life with food, mindful eating is a great, accessible tool. Give it a shot and let us know what you think!


And if you’re interested in working with someone to refine your mindfulness practice – reach out to me for a mindfulness coaching session. I’m glad to help!

Author: Jor-El

Jor-El is Co-founder of Viva Wellness and a foodie and film buff. He most often writes about mental health, relationships, food and mindfulness. When he’s not busy working, he typically can be found lounging or walking around NYC with his pup Nomi.

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