As a follow-up to a previous post on the basics of mindful eating, I'm sharing a mindful chocolate meditation. Chocolate tends to bring up strong associations and sometimes strong emotions and/or cravings for individuals. What do you think of when you hear the world "chocolate" or are reminded of chocolate? How does it make you feel to eat chocolate? Chocolate may be associated with pleasant events or pleasant feelings. Or it may be associated with guilt, overeating, and overindulging. Perhaps it can bring up both for you.
In this exercise, I will guide you through a 6-minute exercise where you will eat a piece of chocolate slowly and mindfully. If you do not have chocolate or would like to use another type of food, feel free to substitute. In preparation, have your chocolate nearby and sit comfortably in an upright position.
When I lead clients through this exercise, either in individual or group therapy sessions, I process their experience with this exercise. I'd like you to think about what eating chocolate mindfully was like for you.
- What did you notice? Was there anything unexpected about the experience?
- Was it more difficult than you thought? Easier?
- How do you feel after engaging in the exercise? Are there any sensations that you noticed and did not expect?
- Do you think practicing mindful eating on a regular basis could have benefits for your relationship with food and your body?
I encourage you to comment below and engage in a discussion about this mindfulness meditation.
This mindful chocolate meditation comes from a book that I highly recommend, "eat, drink, and be mindful. how to end your struggle with mindless eating and start savoring food with intention and joy." by Susan Albers, Psy.D. This is a fantastic workbook with an abundance of exercises to help you slow down and eat more mindfully.