Mindful Table Meditation ｜Calm Mindful Eating Journey

June 07 2025, by heartcraft, 2 min reading time

It's an exercise in presence, gratitude, and peace.....

A healthy living journal from our community

In this age of efficiency and multitasking, “eating” often becomes a rushed task. But what if eating was more than just energy?
It's an exercise in presence, gratitude, and peace.

For the record - Harvard University's School of Public Health 2024 published the article, “The #1 Guide to Healthy Living, The Mindful Eating Diet.”
Positive thinking is also a philosophical concept in many Zen religions. It is not a diet or a tool for control, but a way to reconnect with yourself and gain awareness and respect through every bite.
Here are five gentle and practical suggestions to help you begin your own journey into positive thinking eating - not with “rules” but with curiosity and care.

🌿Pause for a Moment Before Eating
Before your first bite, take a deep breath and observe the color, texture and aroma of the food in front of you. This simple act of pausing activates the parasympathetic nervous system and tells your body, “It's time to rest and digest.”

“When we eat an apple with awareness, even the simplest food holds endless wonders.” -- Dr. Jane Akizo Bess, The Positive Mindful Eating: a guide to rebuilding a healthy and joyful eating relationship

🥄 Eat Slowly and Chew Deeply
Don't rush to swallow. Try chewing each bite 20 to 30 times to savor the flavor and texture. This not only helps with digestion, but also allows the brain to perceive “fullness” more clearly to avoid overeating.

💧 Listen to your body's signals of hunger and fullness
Mindful eating encourages us to pay attention to our body's natural rhythms. Before you eat, ask yourself:
“Am I really hungry?”
“About how full am I right now?”
“Why do I want to eat? Is it anxiety, boredom or habit?”
This awareness can help us break the cycle of emotional eating and is a form of self-knowledge without judgment.

🍵 Create a Simple Dining Ritual
A bouquet of flowers or a cozy tablecloth. Sitting down slowly, taking a few deep breaths and saying “thank you” for your food is a very powerful ritual.

🌸 Don't be hard on yourself
Sometimes you overeat, sometimes you eat out of stress, and that's okay. Positive Mindful Eating is not about striving for perfection, it's about practicing living in the moment, being honest with yourself, and gently accepting every choice.

Mindfulness Table Meditation is simply a way of life, not a set of rules.
It's a way for us to reclaim ownership of our food and our bodies - to reclaim the joy of nourishment at a pace that's not anxious or rushed.

with Love，
Team Heartcraft