The following activity,
Mindful Trail Mix Eating, is a simple exercise you can practice to begin to become more aware of your eating behavior.
Instructions:
1. Purchase a package of trail mix from your local grocery or outdoor store.
2. Pour a small amount of the trail mix into your hand.
3. Put the trail mix in your mouth and eat it as you normally would.
4. Now pour another small amount of the trail mix into your hand.
5. Close your eyes and notice what the mixture feels like in your hand. Feel the texture, weight, temperature of the mix.
6. Open your eyes and pick one of the items in the mix (a raisin, seed etc.).
7. Notice the size, shape, and color of the item.
8. Close your eyes, slowly bring the item to your nose, and then smell it. Notice any aromas emanating from the item.
9. Open your eyes and notice what the item feels like. Rub it in between your fingers and the palm of your hand. Feel the texture and shape as you manipulate it with your fingers and hand.
10. Close your eyes, slowly bring the item to your ear, and listen to it. Notice any sounds it makes as you roll it between your thumb and forefinger.
11. With your eyes still closed put the item in your mouth. Let it rest on your tongue for a while. After a few moments chew the item slowly. Chew it at least 10 times before swallowing it.
12. Perform steps 6-11 with each of the individual items in the trail mix.
13. Compare the experience of eating the entire mix as a whole in one gulp to eating each item individually. What did you learn about the experience as a whole? What did you learn about one of the items in the mix?
You can perform mindful eating with any food item. It works particularly well with items, such as oranges, that have to be peeled before eaten. Peeling the item adds another thing about it to be mindful of.
