In order to eat sensually and mindfully, you need to strive to do this one task with full awareness and presence of mind. You can use your breath, slowly inhaling and exhaling to relax and focus on your body to determine how hungry you are by rating your hunger from a scale of 1 to 10, with 10 being famished. The best time to eat is when your hunger scale is at around a 5 on your imaginary scale.
No more serving yourself large portions, eating after you are full, stuffing yourself hurriedly, automatically going for fast foods while driving, walking, working or watching TV.
Shift all of your attention from the outside world to the inside of your body and feel your mind and body begin to relax.
Choose your food with intention followed by attention so that you eat wisely, whether its a hearty breakfast, healthy snack, nourishing lunch or your favorite dinner, make it a sensual and memorable experience. Always eat sitting down in a comfortable environment and focus on the visual satisfaction of appetizing foods, the olfactory stimulation of their seductive smells and tactile gratification that will result in pleasing your mind and your body.
To increase your awareness of what you are about to eat, look at the food on your plate first and then eat one bite at a time slowly and without any distractions such as the TV, computer, a book or phone. Be sure to appreciate the aromas of the food as you take your time to enjoy all the different sensations, textures and temperatures with all your senses.
If you are eating with a partner, you can feed each other sensually, pausing after each bite to kiss and share your desires for the food and each other. Savor the ritual of eating to satisfy both your mental and physical appetites until they are fulfilled.
What other activities can you apply sensual mindfulness to?