Plan meals and drinks · D10.19

Notice one part of a meal

You are curious about paying attention to a meal without making rules about how much or how quickly to eat.

Everyday practice

Try these steps

1. If it feels comfortable, choose one part of the meal to notice, such as a color, smell, texture, or the setting around you.
2. Pause briefly to describe that detail to yourself. You can keep eating normally; no counting, slowing down, or monitoring fullness is required.
3. Let your attention return to the meal or the people with you. Stop the exercise if it makes eating more effortful.

An example

“The soup smells of ginger. I’ll notice that for a moment, then carry on with lunch.”

Reflect

Was noticing that detail pleasant, neutral, distracting, or uncomfortable?

Next time

Keep this optional. You can focus on conversation or your surroundings instead of food sensations.