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Mindful eating: an Apple Meditation.

Mindful eating is an essential practice in my spiritual tradition. Zen master Thich Nhat Hanh teaches us a new way to approach food and eating.

Mindful eating is very pleasant. We sit beautifully. We are aware of the people that are sitting around us. We are aware of the food on our plates. This is a deep practice. 

Each morsel of food is an ambassador from the cosmos. 

When we pick up an apple, we look at it for half a second. We look mindfully to really recognize the piece of food, an apple. We should know that this is an apple. We identify it with our mindfulness: "I know this is an apple. " It only takes a fraction of a second. 

When we are mindful, we recognize what we are picking up. When we put it into our mouth, we know what we are putting into our mouth. When we chew it, we know what we are chewing. It's very simple.

Some of us, while looking at an apple, can see the whole cosmos in it, can see the sunshine in it, can see the earth in it. It has come from the whole cosmos for our nourishment. 

You may like to smile to it before you put it in your mouth. When you chew it, you are aware that you are chewing an apple. Don't put anything else into your mouth, like your projects, your worries, your fear, just put the apple in

And when you chew, chew only the apple, not your projects or your ideas. You are capable of living in the present moment, in the here and the now. It is simple, but you need some training to just enjoy the piece of apple. This is a miracle. 

Eating an apple consciously is to have a new awareness of the apple, of our world and of our own life. It celebrates nature, honoring what Mother Earth and the cosmos have offered us. 

Eating an apple with mindfulness is a meditation and can be deeply spiritual. With this awareness and insight, you begin to have a greater feeling of gratitude for and appreciation of the food you eat, and your connection to nature and all others in our world. As the apple becomes more real and vibrant, your life becomes more real and vibrant. 

Savoring the apple is mindfulness at work. And it is mindfulness that will help you reconnect with yourself and become healthier in mind, body and spirit now and in the future.

Be mindful: real hunger or stress-induced appetite?

Have you ever stopped before eating to ask yourself " I am really hungry?" Or do I feel stressed or anxious?

This is a toughie for women who tend to eat to deal with stress. Food is comfort when stress takes hold, and the urge to eat feels a lot like real hunger. When you wander into the kitchen or place an order at a restaurant, ask yourself if you're truly hungry, or if you're eating for other reasons.
If you are truly hungry, it will be easier to eat healthy foods. If you're stressed, you may crave fatty and/or sweet foods.
If you keep in mind that food will NOT solve the stress problems (and may create more of them) in your life, and learn other coping mechanisms for stress, you will be far better off.

Here are some effective strategies to try: 

5 Reasons to Practice Mindful Eating | Prevent Weight Gain with Eating Mindfully

Are you snacking on the run, cramming lunch down during a ten-minute break or mindlessly munching in front of a screen? If so, you’re not alone. 

Mindless speed eating is all too common in our society. But this habit has many unhealthy side affects: poor digestion, weight gain, discomfort after meals, fatigue.  

If practiced over time, speed eating may lead to obesity and a severe disconnection with our food, which affects not only our physical but also our mental and emotion health.

Five reasons to slow down and practice mindful eating:

The Red zone of Stress| How to leave it without stress induced overeating.

Stress – it’s a regular part of life.

Every woman handles it differently. Unfortunately stress prompts many women to stress-eat and overeat, leading to weight and health problems

What are some ways to deal with stress more effectively?

In this video clip, Rick Hanson, PhD, creator of The Foundations of Wellbeing program explains why the brain is wired this way, and what needs to happen in the brain to slow down reactivity so we can deal with stress more productively.

Read Rick Hanson’ s tips on how Leave the Red Zone.

Basic mindfulness exercises given by Thich Nhat Hanh.


Our true home is not in the past. Our true home is not in the future. Our true home is in the here and the now. Life is available only in the here and the now, and it is our true home. Mindfulness brings us home.

Mindfulness is the energy that helps us recognize the conditions of happiness that are already present in our lives. You don’t have to wait ten years to experience this happiness. It is present in every moment of your daily life.

There are those of us who are alive but don’t know it. But when you breathe in, and you are aware of your in-breath, you touch the miracle of being alive. That is why mindfulness is a source of happiness and joy.

First exercise: Mindful Breathing

The first exercise is very simple, but the power, the result, can be very great. The exercise is simply to identify the in-breath as in-breath and the out-breath as out-breath. When you breathe in, you know that this is your in-breath. When you breathe out, you are mindful that this is your out-breath.