5-Minute Favorite Meal Savouring

Time needed: 5 minutes (90-90-120 seconds)

Setting: While eating beloved/special meal

Purpose: Deepening appreciation and pleasure in favorite foods

Pre-Meal Gratitude Pause (90 seconds)

What: Before first bite:

- Hold utensils but don’t start eating yet

- Look at meal’s colors, arrangement, steam rising

- Breathe in full aroma deeply

- Think of everyone who helped bring this meal to you

- Set intention to truly taste this favorite food

Notice: Anticipation building, how familiar scents affect you, gratitude arising naturally

Why: Heightens sensory awareness, builds appreciation, creates ceremonial eating moment

Slow-Motion Savoring (90 seconds)

What: Take first three bites extraordinarily slowly:

- First bite: Focus on initial flavor hit

- Second bite: Notice texture and temperature

- Third bite: Find subtle flavors you usually miss

- Chew 20 times instead of usual speed

- Let each bite fully dissolve

Notice: How slowing reveals new tastes, where pleasure registers in body, what you usually miss

Why: Maximizes taste experience, increases satisfaction, develops flavor literacy

Memory & Meaning Making (120 seconds)

What: While continuing to eat mindfully:

- Recall first time you had this dish

- Think why this became a favorite

- Notice what comfort/joy it brings

- Feel connection to times you’ve shared this meal

- Appreciate having access to favorite foods

Notice: Emotional connections to food, how favorites anchor us, what this meal represents

Why: Enriches food relationship, builds life appreciation, creates meaningful eating

Closing: Final bite taken with full awareness

Notice: Satisfaction level compared to rushed eating

Why: Anchors savoring practice

Tips:

- Works with any beloved food

- Adapt pace to your meal

- Share savoring with others

- Notice what makes foods “favorites”

- Create savoring rituals