Start by penciling in one mindful meal a week, then gradually expand to other meals. Skip distractions like watching TV or reading the paper. Set the table nicely. As you eat, slow down and truly savor your food, enjoying taste, texture, colors, scent, and sound. Notice how your body feels when hungry and satiated. Stop eating when you start to feel full. Try practicing mindful eating with snacks and the occasional dessert, too -- you'll be amazed at how satisfying a handful of mixed nuts, a few spoonfuls of sorbet, or even a single square of chocolate can be.
Peeling and eating an orange offers an excellent example. For the first few moments, just concentrate on your breath moving in and out of your nostrils. Look at the orange, turning it over in your hands. Run your fingertips over its bumpy texture. Absorb its vibrant color and light citrus scent. As you start peeling it, engage your senses fully. Note the slight spray of citrus oil as your fingers dig into and peel back the protective skin and soft white pith. How does the orange feel and smell now? Are you salivating? When you put a slice of it in into your mouth and break through the thin membrane into its juicy center, what sensations do you feel?
Try not to hurry through one mouthful of orange to get to the next. Slow down and stay in the moment. Before you swallow each portion of the orange, be aware of the rising desire to do so. Then note how it feels when you swallow. Throughout the experience, remain fully aware. How much are you eating? How do you feel physically and psychologically before, during, and after eating?