Eating Meditation (from Full Catastrophe Living by Jon Kabat-Zinn)

The first introduction to the meditation practice in Mindfulness Based Stress Reduction (MBSR) always comes as a surprise to our patients. More often than not, people come with the idea that meditation means doing something unusual, something mystical and out of the ordinary, or, at the very least, something relaxing. To relieve them of these expectations right off the bat, we give everybody three raisins and we eat them one at a time, paying attention to what we are actually doing and experiencing from moment to moment. You might wish to try it yourself after you see how we go about it.

First we bring our attention to seeing one of the raisins, observing it carefully as if we had never seen one before. We feel its texture between our fingers and notice its colors and surfaces. We are also aware of any thoughts we might be having about raisins or food in general. We note any thoughts and feelings of liking or disliking raisins if they come up while we are looking at it. We then smell it for a while, and finally, with awareness, we bring it to our lips, being aware of the arm moving the hand to position it correctly, and of salivating as the mind and body anticipate eating. The process continues as we take it into our mouth and chew it slowly, experiencing the actual taste of one raisin. And when we feel ready to swallow, we watch the impulse to swallow as it comes up, so that even that is experienced consciously. We even imagine, or “sense,” that now our bodies are one raisin heavier. Then we do it again with another raisin, this time without any verbal guidance, in other words, in silence. And then with the third.

The response to this exercise is invariably positive, even among the people who don’t like raisins. People report that it is satisfying to eat this way for a change, that they actually experienced what a raisin tasted like for the first time that they could remember, and that even one raisin could be satisfying. Often someone makes the connection that if we ate like that all the time, we would eat less and have more pleasant and satisfying experiences of food. Some people usually comment that they caught themselves automatically moving to eat the other raisins before finishing the one that was in their mouth, and recognized in that moment that this is the way they normally eat.

Since many of us use food for emotional comfort, especially when we feel anxious or depressed or even just bored, this little exercise in slowing things down and paying careful attention to what we are doing illustrates how powerful, uncontrolled, and unhelpful many of our impulses are when it comes to food, and how simple and satisfying it can be and how much more in control we can feel when we bring awareness to what we are actually doing while we are doing it.

The fact is, when you start to pay attention in this way, your relationship to things changes. You see more, and you see more deeply and clearly. You may start seeing an intrinsic order and connectedness between things that were not apparent before, such as the connection between impulses that come up in your mind and finding yourself overeating and disregarding the messages your body is giving you. By paying attention, you literally become more awake. It is an emerging from the usual ways in which we all tend to see things and do things mechanically, without full awareness. When you eat mindfully, you are in touch with your food because your mind is not distracted, or at least it is less distracted. It is not thinking about other things. It is attending to eating. When you look at the raisin, you really see it. When you chew it, you really taste it.

Knowing what you are doing while you are doing it is the essence of mindfulness practice. This knowing is a non-conceptual knowing, or a bigger than conceptual knowing. It is awareness itself. It is a capacity you already have. That’s why we call the raisin-eating exercise “eating meditation.” It helps make the point that there is nothing particularly unusual or mystical about meditating or being mindful. All it involves is paying attention to your experience from moment to moment. This leads directly to new ways of seeing and being in your life because the present moment, whenever it is recognized and honored, reveals a very special, indeed magical power: it is the only time that any of us ever has. The present is the only time that we have to know anything. It is the only time we have to perceive, to learn, to act, to change, to heal, to love. That is why we value moment-to-moment awareness so highly. While we may have to teach ourselves how to inhabit this capacity of our own mind for this kind of knowing through practicing, the effort itself is its own end. It makes our experiences more vivid and our lives more real. (From Kabat-Zinn, Jon. Full Catastrophe Living, pp. 15-17)