One of Sharon Salzberg’s “stealth” meditations is
Eat a meal mindfully, noticing the colors, the flavors, the texture of what you are eating.
The first time I tried mindful eating was the “raisin meditation” in Jeanne’s MBSR class. Here are some instructions for that simple exercise (text; exercise takes ~5 minutes):
Every time I try this, I’m still amazed at the amazing nature of a raisin! Who knew that a raisin made “that sound” when you gently roll it between your fingers?
On a similar vein, you can check out The Headspace meditation podcasts: Eating, which discusses mindfully eating a something like an orange. (~12 minutes)
I’m planning to attentively eat an apple at lunch today. What about you?
With best wishes,