Mindfulness Audios Download: Eating a Piece of Fruit

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Eating a Piece of Fruit

Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

Start with the Understanding Mindfulness audios to learn about mindfulness.
These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
This particular exercise is helpful for learning to eat more mindfully. When you eat more mindfully, you are likely to feel greater satisfaction and are less likely to overeat.
For this exercise, try different types of fruit each time you do it.

Next Exercise

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Transcript of Audio: Eating a Piece of Fruit

Select a piece of fruit to eat. Run your fingers over the fruit and feel the texture as you hold it in your hand. Is it smooth or rough? Notice the surface changes. Is it soft in certain places and harder in others? Notice the weight of the fruit. Is the weight evenly distributed or are certain portions lighter than others? Now smell the fruit. What different smells can you distinguish? If you squeeze the fruit or shake it, can you hear it? Now prepare the fruit to eat. You might peel it or cut it depending on the fruit. Notice the sensations as you do. Are juices released as you prepare it? Again, smell the fruit. Does it smell any stronger? Do you notice any variations in the smell? Now touch your tongue to the fruit. What does it feel like to your tongue? What can you taste? Do you notice different flavors? Now take a bite of the fruit. Notice what it sounds like as you bite it. Notice what it feels like in your mouth. Swish it around your mouth and notice the sensations. Pay particular attention to the flavors as you begin to chew it. Is more flavor released as you chew? Notice how the saliva in your mouth mixes with the juices of the fruit. Now swallow the piece of fruit. Notice what it feels like as it slides down your throat. Are there any lingering sensations in your mouth such as the taste or a feeling from the fruit? Now continue eating the piece of fruit noticing each bite in the same way.