Mindful eating is a skill that require some effort before it becomes automatic and subconscious. The first step is to decide to eat with a full attention on the food and the process of eating. It might sound simple, but many people feel that meal is rather a time for contemplation, analysis or planning of something different, more important. Can you afford to dedicate at least 15 minutes of your time three times a day exclusively to meal? We are talking about 15 minutes three times a day dedicated to the enjoyment of the pleasure of food that we would not otherwise have. Where do you start – start from noticing the actual food in your mouth. The first matter to pay attention to is VOLUME of food that you put in your mouth. I surprised myself at first that I normally would have one bite after another before I even pay any attention that I have food stuffed between my cheeks and teeth, I would have one bite after another without physically and mentally acknowledging what I eat, how it taste etc. The bite should be small – a size of a marble, it should all fit in the space between your teeth and your tongue. Feel the volume. Feel the temperature. What is the consistency? Is it moist, or dry? Is it crunchy or chewy? Notice these things. Then start chewing, while paying your attention to chewing, do you mind to count? Pick arbitrary number that you need to chew to get a full satisfaction. Does the taste change as you chew through the bite? Can you swish the food around your mouth and notice that it tastes differently on the tip, sides and at the base of your tongue. Notice how you taste your food as you swallow it. Do you know that we smell our food from the inside posterior aspect of our oropharynx by retroolfactation. It is a big part of our satisfaction from food. Now it’s a time for another bite….