The Ritual of Eating - Role of mindfulness

Aram Akopyan
Aug 6
3 min read

By: Nevena Pache. EIIHS Student and Blogger

We all know processed food isn’t ideal and that fruits and vegetables (when possible, organic options) are better. Yet even as we focus on what we eat, we often ignore how we eat.

In today’s fast-paced world, it’s common to gulp down a sandwich between

meetings, eat hunched over a laptop while replying to emails, or have dinner on the couch in front of the TV. How we consume our meals matters- for digestion, satisfaction, and our relationship with food.

The ritual of eating across cultures

Many societies have long honored the meal as a ritual:

Japan: Quiet, harmonious meals with appreciation for each dish.
Ethiopia: Sharing from the same plate and feeding others by hand.
India: Eating with the hand to heighten sensory connection.
France: Slow, unhurried eating that savors the moment.

Within Traditional Chinese Medicine (TCM), Yinshi Yangsheng (饮食养生)- “dietary health cultivation”- emphasizes aligning food choices and eating habits with the body’s needs and the seasons to promote health and longevity. Food sustains life; the goal is to nourish in harmony with nature.

Mindful Eating: Practical Foundations

One core principle is mindful eating- taking time, sitting upright, chewing well, and limiting distractions such as scrolling, phone calls, or typing. Treat meals as time you set aside for yourself- care, respect, and renewal.

Before signing up for a new gym, booking beauty treatments, or buying gadgets, start with the essential: your daily eating habits. Small, consistent changes make a real difference.

Ways to start:

Protect a real lunch break: Step away from your desk and eat a warm meal without screens.
Breakfast before coffee and news: Set your alarm a little earlier and take time for breakfast.
Cook one mindful meal a day: Prepare it in a calm space and connect with your food.
Make meals social when you can: Keep regular mealtimes and establish family dining etiquette.
Favor warm, cooked foods: Use gentle methods like steaming, stewing, and braising.
Go easy on ice-cold drinks and raw meals: Especially on cold mornings.
Reduce habitual snacking: Give your body time to digest between meals.

“One must not eat immediately after feeling anger, nor must one lose one’s temper right after a meal… One must not eat when one is angry, in deep speculation, or in fear. One must not eat when one is drowsy or sleepy, or the food will stagnate in the stomach.”

— Da Sheng Yao Lu

A “light and simple” TCM-style way of eating

Balance is central in TCM. Meals aim to balance the five flavors- sweet, sour, bitter, pungent (acrid), salty- with a slight emphasis on gentle “sweet” from grains and root vegetables to support the Spleen. (This does not mean sugary foods.)

Simple, Nourishing Meal Ideas

Morning: Congee or oats with goji berries; or eggs with sautéed greens.
Midday (main meal): A grain (rice/millet), cooked vegetables, a protein (fish, tofu, legumes, poultry), and a little fermented food.
Evening (lighter): Soup or stew, steamed vegetables, and a small portion of starch.

“Grains nourish; fruits assist; meats benefit; vegetables supply.”Huangdi Neijing (The Yellow Emperor’s Classic of Internal Medicine)

We don’t eat only to fill the stomach; we eat to steady the mind and connect with others. Treat your next meal as a quiet ceremony.

This article is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional about your individual needs, especially if you have a medical condition, are pregnant, or take medications.