Eating, here on our retreat, actually begins with waiting in line. What is happening is that you are standing. Serving has not begun yet. It is a wonderful opportunity to relate to that feeling that we are going to satisfy ourselves by taking food. What is that feeling? Hunger.

It can be a wonderful moment, while you are standing and approaching your turn to be served or to serve yourself, to relate to that feeling which is hunger. Try to detect it. Where do you feel it? Is the mouth communicating this hunger? The stomach region or your hands? Where is it? It’s very elusive. Or is it just in your mind? Are you really hungry?

When you come to the table to get your cutlery, notice how you are collecting them, the touch of your hand on the plate, or taking your fork or spoon. These are actions, little movements to which we can attend. Usually we are absent minded about them, mostly because we are very eager to get the food.

Notice the thoughts arising, which are part of the process of organizing and arranging and serving yourself. Notice the civil war there: what to take, and how much, more or less, and the anxiety perhaps, which might be there, when you see the plate in front of you, and you think you have not taken enough.

All this can come up, and may be familiar to some of you. Now, I don’t tell you it is “bad” and you should not do all the things I’m mentioning. This is what is unfolding in the present moment. And that is our practice…to notice. It is also our learning. Somehow, when we are really attentive in that quietness of mind, we comprehend what is appropriate. There is, built into that space we call mindfulness, the recognition of what is appropriate: did I eat greedily? Is it good for my health to pack everything away so quickly?

So you look at which way you are filling yourself up and stilling the hunger. In which way are you sitting and presenting yourself to take the food? Are you sitting forward too much and pressing upon the belly region, those regions that now receive your food? Do you provide a smooth passage, a straight channel for your food to go down, or do you bend too much and tense that area? Are you trusting that you will have enough or are you anxious that you might not be able to get a second helping of the food you like? Notice the changes when such thoughts come. See whether you can permit, at the same time, the experience of taste…tasting the food. Being mindful doesn’t mean you can’t enjoy it. Allow yourself to feel the enjoyment of your food, sense the saliva connecting with the food as you grind it and pulverize it, making it tasty.And then, notice the swallowing. When is the taste more noticeable? When you swallow, or the moment you put the food into the mouth? Or when you chew? Notice the arising thoughts at the same time…this is very important. If we don’t notice, we may become overwhelmed by them and fall into the deception of thinking we are mindful to eating, while not really being watchful and noticing the process of chewing and tasting, touching and distinguishing these different actions and activities.

That is what is happening in the present moment. You will be surprised to learn how much we are holding onto thoughts when we are eating. Mostly people eat thoughts and concepts. Don’t eat your thoughts! We can easily overlook the feeling of being satisfied. And if we are not feeling and perceiving that state of having had enough, we will continue eating while already being full. Then, of course, that has a result. We all have experienced that feeling of: “I ate too much, I’m too full; I cannot meditate now!”

In eating, some very dominant qualities of the mind become apparent. One of them is greed. We eat very greedily. It is natural because eating is tied into our survival instinct. We want to live. We want to eat. So not being aware or sensitive to that aspect, we eat and continue to stuff ourselves. You may discover this and not like it. But just watch whatever comes up, and it will regulate and balance itself.

Experience for yourself how this activity of eating comes into the range of your awareness.Then see how you finish your meal: do you run off right away? Do you know you are picking up your plate and bringing it to the table that is arranged to receive the dirty dishes? Notice what is in your mind. Are you open to some thoughts of being thankful for what has been provided? It is a great gift that has been received from the universe, having had a meal, having had food. You have connected through eating whether mindfully or not, to the entire universe: to the sun, to the rain, to the earth, and to your whole life process.

Please receive the blessedness of this meal and be mindful to it.

Conscious Eating, Ruth Denison

After delivering the food to the mouth, put down the eating implement and only after your hand is free, begin to chew. Take up the implement again when the mouth is entirely empty.

Watch carefully what the teeth have to do to process the food, and then the role of the tongue.

How does the swallowing take place? Do you swallow the whole mouthful all at once, or a little at a time?

Notice when you take a second portion. Was there still hunger, or the wish for more good taste? Notice how much you eat because of pleasant taste.Become aware of the shut off signal of the appetite. Exactly when is there a feeling of satisfaction and fullness? What do you do then?

Notice the act of tasting, the tastes of different foods, and thoughts that might accompany them… any aversions or enjoyment?

Label each act of the eating process: chewing, swallowing, etc… Keep your mind there by repeating the words: “eating, eating” in the background.

Notice if you eat quickly or slowly. And how you hold the body: carelessly or in dignity. Don’t let the mind become unaware of any of these fine points, and fly off for even a moment.

After swallowing, watch the clean-up process by the tongue.

Look at the food, the color and shapes, and know what you are thinking

Become aware of all the little movements involved in gathering up the food before delivery into the mouth.

Hear the sound of chewing and the scraping of the cutlery on the dishes.

How many chews would you think were necessary to complete a mouthful before swallowing? Chewing is essential to begin the act of digestion by activating important enzymes to help the entire process. It is considered especially beneficial to chew your liquids and liquefy your solids before swallowing!

After the meal is completed, sit for a few minutes and feel the digestion process beginning to function. Can you allow a feeling of gratitude at having had a good meal, without having had to shop or cook it? Can you have appreciation that many plants and elements of nature were supplying you when so many these days go hungry?

I’d like to read you something adapted from the Buddha’s advice:

With wise reflection I eat this food. Not for play, not for intoxication, not for fattening, not for beautification, but only to maintain this body, to stay alive and healthy, to support the spiritual life. Thus I let go of unpleasant feelings, and do not stir up new ones. Thereby the process of life goes on. Blameless, at ease, and in peace.

Transcribed by her dedicated disciple Jain.

Meal verses

As we make ready to eat this food
we remember with gratitude the many people, tools, animal and plants,
air and water, sky and earth, turned in the wheel of living and dying,
whose joyful exertion
provide our sustenance this day.

May we with the blessings of this food
join our hearts
to the one heart of the world
in awareness and love,
and may we together with everyone
realize the path of awakening, and never stop making effort
for the benefit of others.

Meal verses 2

First, let me reflect on my own work and the effort
of those who brought this food.

Second, let me be aware of the quality my deeds
as I receive this meal.

Third, what is most essential is
the practice of mindfulness, which helps me transcend greed, anger and delusion.

Fourth, I appreciate this food which sustains
the good health of my body and mind.

Fifth, in order to continue my practice for all beings
I accept this offering.

May we all attain the way of liberation.