Mindfulness is improved not by length of time but by regularity of practice.

Regular pauses throughout the day reset your perspective and rewire your brain.

Eating is a regular practice—you do it many times throughout the day. It’s a place to pause!

When you eat, put down the silverware (or the sandwich) between bites of food. This invites a slower eating process.

Notice the colors, textures, and flavors in your food. Give yourself a chance to fully chew and absorb.

Putting down your silverware is also a practice in letting go. Sometimes we grip life tightly (including our silverware). It’s a relief to let go.

Try this for the first three bites of each meal—that’s all!

After those bites, you can eat however you want. Yet you’ve created a space and engaged your senses.

You might start looking forward to those first few bites. A place to pause and enjoy. A reminder to savor, even during a busy day.