1. Sitting at the table, close your eyes and relax your body. Take ten deep, full breaths, silently repeating the word "calm" on each exhale.
  2. Open your eyes and observe your plate; notice the colors, textures, shapes, and smells. Do this for 30 seconds to a full minute before beginning to eat.
  3. As you eat, pay attention to flavors and textures. Put words to how the food feels in your mouth: Is it rich? Light? Flowery? Crunchy?
  4. Feel the food moving down your esophagus into your stomach. Visualize the nutrients entering your bloodstream and nourishing your cells.
  5. After you finish eating, close your eyes and take a moment to notice how you feel.