A Journey towards Integration
While you are eating or drinking, focus your whole attention on what you taste. Is it sweet, sour, spicy? Smooth, tough, or a crumbly texture? Is it juicy?
Take each bite slowly, savour every sensation. If thoughts or feelings unrelated to what you taste intrude upon your mindful tasting, let them pass, and gently bring your mind back to the sensations in your mouth. Let go of everything just for a few minutes, just long enough to finish that cup of tea, that piece of fruit, that last bite of chocolate cheesecake.
A benefit to this exercise is that if practiced during a meal, you will likely feel fuller and more satisfied with less food.