The 5 Minute Mindful Eating Chocolate Exercise That You Need To Try!!

Who else loves chocolate as much as I do? For a bit of a treat, I love nothing more than a tasty chunk of my favourite 70% dark or raw chocolate with a nice hot cup of rooibos with oat milk. Maybe milk or white chocolate is your idea of bliss and that is fine for this exercise too. I just love the comforting aroma of this heavenly food and the wonderful way that it melts so effortlessly in my mouth.

But do we all get the full experience of eating chocolate or do we just have it as a treat, or when we are stressed or upset and need cheering up. I want to share with you a wonderful exercise where you will practice eating more mindfully by enjoying a piece of chocolate like you never have done before.

All you will require for this exercise is two squares of chocolate joined together on a plate, and you want to be sat comfortably on a chair up to a table. It does no matter which type of chocolate that you choose for this exercise, just something you know you will fully enjoy. If you do not like chocolate or cannot eat it then you could do this same exercise with raisins, nuts or maybe some fruit. Next, follow me below using my five steps:

This exercise can be done with any food to really improve your mindful eating skills. Being mindful of the food which you eat can help to ensure better digestion, keep you full with less food, and influence wiser food choices. It can also reduce unhealthy habits surrounding food and eating. You want to be using all of your physical and emotional senses to experience and enjoy the food which you eat. Mindful eating will increase your gratitude for food, and this in turn will improve the overall eating experience.

Step 1 - Set up your space

Ensure that the table which you are going to be sat at is clear and has no distrations on it. Try to find a time when you can be alone and there is not too much background noise. Put the two pieces on a small plate in front of you. keep the two pieces of chocolate joined together for now.

Step 2 - Be present and In the moment

Sit yourself comfortably on the chair with both feet flat on the floor and allow your body to feel relaxed.

Close your eyes and notice any sounds you may hear within the room. Next, pay attention to your breath and observe how you are feeling and what you are thinking. do you feel happy, relaxed, stressed, tired, full of energy?

Observe these thoughts and feelings but do not try to change them, just let them be.

Step 3 - Experience the chocolate sensations

For this step, you will need to use all of your wonderful senses and bring all of your attention to the chocolate.

Sight - look at the shape, size, colour and texture of the chocolate, how would you describe it to someone else? is there anything about the way it looks that you havent noticed before? maybe a pattern or design on the square?

Sound - break the two pieces of chocolate in half and really notice the sound that they make when they are split in two. What did you hear?

Touch - with your eyes closed, pick up a piece of the chocolate and notice how it feels in your hand. Does it feel sticky or dry? is it light or heavy? Is it smooth or is there any rough textures in places?

Smell - take in the scent of the chocolate. How does it make you feel? comforted? happy? excited to eat it? does it bring back any memories or make you think of anything in particular?

Taste - now for the best bit - close your eyes and take a small bite of the chocolate and keep it in your mouth without chewing or swallowing for around a minute.

Notice how it feels, does the taste change or does the flavour of the chocolate intensify as it starts to melt or you move it around different places in your mouth or on your tongue?

How would you describe the taste to someone who had never had chocolate before or explain the sensations of it melting in your mouth?

Now you can swallow the chocolate and notice the aftertaste, any sensations and how you feel?

Step 4 - Eat another small piece of chocolate

Take another small bite and chew this piece slowly using all your senses like you did with the first piece. does it taste the same? do you experience the same sensations as you did with the first piece? does it taste as good as the first piece? notice how you feel.

Do you feel satisfied now? do you want to eat the rest of the chocolate that you have left?

My Mindful Eating Observations

Here you have the chance to fully reflect on your mindful eating chocolate experience:

How were you feeling before you started this mindful eating exercise?

Compare this experience to how you normally eat? how was it different?

Did you notice any similarities in the first and second peice of chocolate that you ate? were there any differences?

What did you particularly enjoy abou this mindful eating exercise?

Was there anything you did not enjoy about this exercise?

How did you feel straight after the exercise?

Do you think this exercise might encourage you to eat more mindfully in the future?