There’s more good reasons to sit down and enjoy your food apart from physiological ones: improving digestion, for example.
The slow food movement emphasis on appreciating and savouring the joys of cooking, eating and appreciating good food is another reason.
Do you choose to eat to live?…: hunger to be satisfied and eating on the run OR the live to eat brigade?
Either way, choose to eat mindfully.
No matter how small the eating experience, a snack to a full meal, take your time and enjoy each mouthful.
Apart from supporting good digestive health, savouring the experience can help you stay in the present. Read more about savouring and enriching life experiences here
Try and be a good role model for your students or people around you and practice these suggestions:
-Sit down to eat
-Make it a ritual and set the table
-Enjoy the sensory appreciation of what the food looks like, feels like in your mouth, aroma and taste

How does that feel for you?
Try this mindful appreciation of food and savour the experience

The Raisin Meditation 1.

Eating One Raisin:  A First Taste of Mindfulness

Holding: First, take a raisin and hold it in the palm of your hand or between your finger and thumb. Focusing on it, imagine that you’ve just dropped in from Mars and have never seen an object like this before in your life.

Seeing: Take time to really see it; gaze at the raisin with care and full attention. Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.

Touching: Turn the raisin over between your fingers, exploring its texture, maybe with your eyes closed if that enhances your sense of touch.

Smelling: Holding the raisin beneath your nose, with each inhalation drink in any smell, aroma, or fragrance that may arise, noticing as you do this anything interesting that may be happening in your mouth or stomach.

Placing: Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to position it.  Gently place the object in the mouth, without chewing, noticing how it gets into the mouth in the first place.  Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.

Tasting: When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing.  Then, very consciously, take one or two bites ito it and notice what happens in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing.  Without swallowing yet, notice the bare sensations of taste and texture in the mouth and how these may change over time, moment by moment, as well as any changes in the object itself.

Swallowing: When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.

Following: Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how the body as a whole is feeling after completing this exercise in mindful eating.


1 Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn (2007). The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness.  New York:  Guilford Press.