If you’re like me, meal times will be especially challenging because that’s the time you’ll tend to be at your most unconscious. For some reason, eating is an activity that is replete with distractions, including reading, talking, dreaming – anything other than the activity at hand.
Why eat consciously?
One major issue is that while we tend to pay a lot of attention to what we put into our mouths and stomachs, we neglect the aspect which is certainly as important: how we do it. There are tons of books and articles out there on what to eat to achieve and maintain health, but very little awareness and attention on how to eat with full attention.
The Buddha is said to have always eaten his meals in silence, with complete attention. His rationale was this: While eating a fruit, be completely at one with the activity of eating fruit, to the exclusion of all else. If you’re not present while eating fruit, the fruit is not real, in the sense that it does not exist. If the fruit does not exist, the one eating the fruit also does not exist. The buddha’s dictum for fruit applies to all of life: what we do not pay attention to, does not exist. And when we are not present and conscious, we do not exist either.
You knew this as a kid:
Small children upto the ages of 3, seem to naturally eat consciously. If you carefully observe a little kid at a meal, you will see that they are fully absorbed in the act of eating. Every morsel and mouthful seems to be the most important thing in the world, worthy of enormous attention. No one has taught them this. Mother nature has already given us what we need, and it takes an immense effort on the part of the rest of adult humanity to get us out of this amazing habit. Kids actually have to learn how to eat unconsciously, by watching adults!
Before you begin:
- The way to conscious eating begins with the intention: choosing to eat consciously at each meal. Keeping the intention alive is a great way to achieve mastery over self. Every morning when you wake up, remind yourself about your intention and keep it alive.
- Ensure that you have enough time for your meal: between 30 minutes to an hour. If you’re at work this may seem like a luxury, so if you have only 10 minutes, take a smaller meal or a healthy snack. And eat calmly and consciously. If you are very busy, these 10 minutes will bring you back to calm and focus, which will make you more effective when you’re back at work.
- Remember that the food you put into your body is going to “become you”. In that sense, a meal is a holy endeavour. You are participating in an activity that replenishes you. By eating, you are literally providing your body the material – physical and mental – to “build” yourself. Paying attention to what you put into your mouth, and how you do it, means that you respect yourself and your path.
- Before you sit down for your meal, ensure that there are no books, newspapers, mobile phones, or any other items that could distract you. Most certainly, never sit in front of the television, or your laptop while eating. Your mind is certainly going to pull out at all stops to trick you into doing something else while eating. So, when you keep all distractions away from you, you’ll find it easier to resist the automatic actions that will take you away from conscious eating. Remember, you have decades worth of reinforced habit to overcome.
- Take a minute to collect yourself *before* the meal. Take a minute of silence while you’re seated, but haven’t started the meal. Become aware of your breath. Or say the grace before meals, consciously. This will help you break auto-pilot mode and become aware of the activity you’re embarking on. Well begun is half done.
During your meal:
- Eat slowly: The most important thing while having a meal is to eat slowly. Be aware of your body and state of mind – are your rushing, out of habit? Do you really need to rush? If not, remind yourself to eat slowly. Make each step of the process deliberate and pay attention to it. Putting food into the spoon or fork, lifting it to your mouth, opening your mouth, putting the food in, putting the spoon back, chewing, tasting the food, swallowing, starting again. If it helps, initially you can label each action: lifting, lifting, chewing, chewing, tasting, tasting, swallowing, swallowing. Ultimately, this technique is only scaffolding. The actions need to stand on their own, without any mental notes accompanying them.
- One mouthful at a time: Resist the temptation to multitask, to get the next spoonful ready while the first one is going down. Keep your hands down when you’re done putting a mouthful in. Only begin the next mouthful, once the first one is done completely. This way, your attention is fully dedicated to the present activity.
- Chew your food with your eyes closed: You can attempt this variation to strengthen your practice. I’ve noticed that chewing is the moment where the mind wanders the most, and you reach out for something else. Closing your eyes can help your focus, by eliminating visual distraction.
- Relish the tastes and flavors: Enjoy your meal. Pay close attention to the tastes, sensations, flavours and textures of the food. You’ll be surprised at how much better food tastes when you’re paying attention. When you focus on enjoying the taste of food, even something as mundane as a slice of warm toast can feel like heaven!
The benefits:
- You will have reclaimed major territory for consciousness. Your awareness practice will improve dramatically and you will feel more present, and focused.
- You’ll enjoy your food more since you’re actually paying attention to the taste.
- You’ll eat less, and you’ll eat healthier. Eating slower allows your stomach to tell your brain that you’ve had enough food and that will eliminate your hunger. It takes about 20 minutes for your brain to get that message, by which time most people have rushed through a large meal.
- You’ll be a few steps closer to awakening: crazy as it sounds, you can eat your way to awakening and enlightenment.
What to do when you’re eating with a group: Eating with others poses additional challenges to having a meal consciously. You will be expected to be present at the table with the group – which is another opportunity to remain conscious and present. This may appear to be at odds with the method listed in this article, but with a few minor tweaks, you should be able to manage both, especially if you have had some solo practice at meals.
You probably won’t close your eyes and you may need to engage in a conversation, but essentially, the difference is mostly that while you’re eating, focus on the eating. If you need to respond in a conversation, listen attentively, or respond. With practice, you will be able to do both.
Eating consciously is not an all-or-nothing proposition. Gradual progress is the only kind of progress there is. Every second that we spend consciously adds to our capacity for remaining aware, alert, and awake.
Bon Appetit!
