As a new mom, I was amazed to watch my baby discover the world of solid foods for the first time. Babies naturally approach new foods with curiosity and mindfulness, often turning mealtime into a sensory adventure—sometimes wearing more food than they eat!
Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), perfectly captured this idea when he said, “When we taste with attention, even the simplest foods provide a universe of sensory experience.”
In my first MBSR class, I learned one of the foundational mindfulness practices: mindfully eating a raisin. At first, it felt awkward and unusual to dedicate so much attention to a tiny piece of food. But with a beginner’s mind, I discovered the joy of the experience—squishing the raisin near my ear, hearing its squishy sounds, and savoring the moment fully.
In my experience, most children love participating in mindful eating activities. These fun and interactive practices spark their natural curiosity and encourage them to use all their senses—sight, touch, smell, sound, and taste. By becoming mindfully aware of their food, kids can form a deeper connection with the foods they encounter.
Mindful Tasting Activity: Tasting Different Flavours
Gather 4-5 different types of food items with a variety of flavours and textures for a mindful eating activity. Be sure to include fresh fruits or vegetables and consider adding something unfamiliar for variety. Always check for allergies or food sensitivities before selecting the foods. Arrange the items on a plate or at individual stations for easy access.
Introduce the activity by explaining that participants will engage in a guided mindful eating exercise, focusing on each food item in a quiet, intentional manner.
Steps for a Mindful Eating Practice
1. Hold: Place the food in the palm of your hand.
2. See: Look at the food closely with care and attention.
3. Touch: Feel the texture of the food with your fingers.
4. Hear: Listen for any sounds the food makes by pressing it between your fingers.
5. Smell: Inhale deeply to smell its aroma.
6. Place: Gently place the food in your mouth.
7. Taste: Chew slowly and pay attention to the waves of flavours and textures as you eat and swallow.
After the exercise, complete the worksheet provided and discuss the experience. Reflect on what it felt like to eat with mindfulness, what sensations or emotions you noticed, and how it differed from usual eating habits.
For a more detailed raisin meditation script to download, go to Greater Good in Action. If you want to listen to guided audio, go to MBSRtraining.
This mindful eating activity promotes a deeper connection with food and enhances your awareness of flavours, textures, and your body’s responses, making it a valuable practice for healthy and intentional living. Will you give mindful eating a try?
