Mindful Eating

Eating Meditation

Eating is also a very profound practice. While eating, we must establish our body and mind in the present moment to connect with the food and the Sangha that is present. We should not let our minds be pulled by the past, the future, or by worries, anger, or scattered thoughts.

We should offer our presence to the Sangha so that the collective energy of mindfulness becomes even more powerful. As we line up, serve ourselves, and take our food, we practice mindfulness by following the gathas. Upon entering the dining hall, we immediately focus on our breath—do not wait. Before eating, we practice five contemplations as follows:

(If eating with the Sangha: Wake up the bell, invite three full sound of the bell, wake the bell again, and then read the Five Contemplations.)

The Buddha taught us that when eating, we should maintain mindfulness, turning off the NST (Non Stop Thinking) radio in our heads in order to deeply connect with the food and the surrounding sangha, without thinking about the past, the future, or distractions. Eat in such a way that you feel ease, tranquility, and brotherhood throughout the meal.

When we hear the sound of the bell, let us focus and practice the five contemplations. 

This food is a gift of the Earth, the sky, numerous living beings, and much hard and loving work.

May we eat with mindfulness and gratitude so as to be worthy to receive this food.

May we recognize and transform unwholesome mental formations, especially our greed and learn to eat with moderation.

May we keep our compassion alive by eating in such a way that reduces the suffering of living beings, stops contributing to climate change, and heals and preserves our precious planet.

We accept this food so that we may nurture our siblinghood, build our Sangha, and nourish our ideal of serving all living beings.

Before putting food in our mouths, let us look at the food mindfully, seeing its true nature. For example, when we hold a piece of tofu, we see the soybeans, the rains, and sunlight that nourished the soy plant, and the process of making the tofu in its cloth mold. The tofu becomes a messenger from the earth, coming to nourish us. Our hearts are filled with gratitude and joy. As we chew, we do so mindfully, knowing that we are chewing tofu to truly connect with it. Do not chew over the projects in your mind, worries, or regrets; do not chew on the past or the future. We chew about thirty times to turn the food into liquid, making it easy to digest and nourishing. This way, we do not need to eat much; yet we still receive all the nutrients, and our bodies become healthier. Occasionally, we stop to connect with the sangha, feeling fortunate to practice the Dharma together with the community.

Gathas for meals (recited silently)

Holding the Empty Bowl or Plate

Looking at this bowl,
I see how fortunate I am
to have enough to eat to continue the practice.

The word "bowl" can be replaced with “plate.” This gatha helps us reflect on the reality of hunger in the world and in our own country.

Serving Food

In this food,
I see clearly
the entire universe
supporting my existence.

This gatha helps us reflect on the principle of interdependence through the image of food, seeing that our life depends on the lives of all beings.)

Beginning to Eat

With the first taste, I offer joy.
With the second, I help relieve
the suffering of others.
With the third, I see others’ joy as my own.
With the fourth, I learn the way of letting go.

This gatha, which is extended over the first four bites of the meal, helps us recall the Four Immeasurable Minds—Loving-kindness, Compassion, Joy, and Equanimity—which are the great qualities of the Buddha and Bodhisattvas, or the four most beautiful states of dwelling. The word “bite” can be replaced with “spoon,” “fork,” or “mouthful.”

After Eating - Looking at my bowl

The meal is finished,
and I am satisfied.
The four gratitudes
are deeply in my mind.

The word "bowl" can be replaced with “plate.” This gatha reminds us of the Four Great Graces: the grace of our parents, our teachers, our friends, and all beings, including animals, plants, and minerals.

Drinking Tea

This cup of tea in my two hands,
mindfulness held perfectly.
My mind and body dwell
in the very here and now.

This gatha helps us return to the present moment and recognize the presence of everyone around us, the world around us, and the small yet essential details of life in the present moment.