Last time, we took a general look at mindful eating. Now it's time to put it into action. For practice, we're going to do the mindful apple exercise, adapted from Savor: Mindful Eating, Mindful Life.
Most of us have eaten apples in our lives, yet how many times have we given it the attention it deserves and enjoyed the apple to the fullest? Your practice today is to eat an apple mindfully.
To start, you need to give your undivided attention to the apple. No distractions like TV, internet, text messages, phone calls (some people--including me--do still make calls on their phones), reading material, etc.
Don't do anything else while eating the apple: no driving, walking, biking, etc. Just be still and be with the apple. Try to think of nothing but the apple.
Pick up the apple and look at it closely. Take two deep breaths, taking note the type of apple, how it feels, how it smells, its texture, and so on.
Now, take a bite and chew deliberately, continuing to breathe consciously while savoring its taste and nourishment. (It's food!) Don't let your mind wander to events earlier in the day or upcoming responsibilities. Stay focused on eating the apple.
Finish chewing and swallowing the first bite, take another deep breath, then take the second bite. Savor its juiciness and flavor.
Continue eating the apple this way, being sure to finish chewing and swallowing one bite before starting the next. After every second bite, put the apple down while you chew.
If you like apples (and who doesn't?), you should find eating this one more enjoyable than any in recent--or possibly any--memory.
You can probably guess that it will take a while to finish the apple. Therefore, feel free to slice the apple first and only eat half of it. (Or you may want to slice it to make it easier to eat.) But if you do, be sure to include the slicing as part of the mindfulness practice: really focus on how it feels as the knife passes through the apple, the sounds it makes, etc. This is also a good way to protect your fingers!
Do not use a store-bought pre-sliced apple. If possible, use one you pick from a tree yourself. Failing that, an organic apple is a very good idea. (Apples top the list of dirtiest fruits.) You can choose something besides an apple, but make it as apple-like as possible so we're not talking about apples and oranges (get it?). A pear, for example, would work.
When you finish eating, pause and reflect on the experience and take one more deep breath before moving on.
This is the only intense practice session of mindful eating in this Blitz, so make the most of it. Don't check off this module until you complete the practice.