How to Eat More Slowly and Mindfully

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Editor’s note: Updated in 2018 for clarity and additional resources.

I’m a pretty fast-paced lady. I do everything fast: I talk fast, work fast and move fast.

This speedy energy has served me very well in many areas of my life, but not at the dinner table. All my life I’ve been a fast eater. This negative pattern has been self-destructive in two ways: I never really taste or savor my food, and I feel anxious around mealtime.

As always, I’ve chosen to teach what I need to learn. In this video I offer three steps to eat more slowly and mindfully.

My eating habits offer me an ongoing learning opportunity to tune in, relax and enjoy the moment. Watch now for my tips on how to eat more slowly and mindfully:

Tip #1: Invite spirit into your meal

To eat more slowly and mindfully, invite spirit into your meal. You can do this through a prayer or by setting an intention. Just say, “Thank you, spirit, for eating with me.”

By inviting this invisible force into your presence, you allow it to calm you. Doing this helps you step out of who you think you are, this fast-paced person, and allows an energy greater than you to move through. Eating is a quite sacred and fundamental act. By inviting spirit to eat with you, you’re never alone.

Tip #2: Eat with chopsticks!

If you want to eat more slowly, eat with a utensil you’re not used to using. For me, that would be chopsticks. For someone who grew up eating chopsticks, it might be a fork. Now, this isn’t something you need to do forever. But while you’re working on changing your habit and eating more slowly, try this tip. It helps you to slow down and become more aware. Plus it’s fun!

Tip #3: Focus on the conversation

If you’re eating with others, start to talk more. I find that if I talk more while I’m at a meal, I’ll eat more slowly. Make sure you’re not talking while you’re eating, because that’s typically what I will do! I’ll chomp while I’m speaking. Instead, take small breaks from eating to savor the conversation and experience of your meal. When we eat with others, it’s about more than food. It’s a time to catch up, to share, to bond. Be present. Set down your utensil and talk.

Want to heal your relationship to food and your body?

If you want more guidance on this topic, check out Finally Full, my digital course on spirituality and food.

However your food issues pop up in your life, and even if they seem to be running your life at times, you can create a healthy spiritual relationship to food and yourself.

In this 100% online course, I help you get to the root cause of your issues around food. Now is your time to release your fear around food and body image once and for all.

Click here to get all the details on Finally Full.

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  1. hi there! I’ve got this problem too! these are the reasons why:

    1. I’m afraid of my food getting too cold! Pasta gets cold so fast, for example 😀
    2. My husband eats so fast, I look at him=eat the same way as he does. When I try to eat slow, he finishes his meal and starts stealing mine :DD Hate that!!! 😀
    3. Somewhere in my mind I’m always afraid of getting not enough, I guess. I’m afraid that I won’t get enough nutrition, vitamins and so on.

    what helps me:
    1. Actually, watching youtube or smth like that! I know everybody says it’s so so bad to watch TV or look at the Internet while eating, but it works for me! For example, I’m having breakfast now and decided to take a small pause and write this comment! In total my breakfast lasted even 10min today!!! Always- 1-3 min 😀

    2. I try to sit straight
    3. chew! Now learning to do this!
    4. yes, chopsticks are great idea!!!!

    Have a nice day,

  2. Hi Gabby,

    I noticed that if I have more than 9 hours of sleep, then I find myself not feeling that much hungry in the next day. It is interesting. Also, I just got the flu last Friday, and it causes me to have somewhat little bit of spiritual awakening because I am used to be “binge” eating. Everytime I ate too much foods, I’d feel so guilty then go outside and ride my bike for an hour than walk with dog for 1 hour. That wasn’t me at all. I used to be “mindful” eater when I only eat when I am hungry and stop when I am feeling 80% of full. Also, I don’t do the extreme exercising; but when I got the flu, I finally give my body an opportunity to get some rest and to reflect.

    So, today, I am recovering from the flu, and I noticed myself that I am not eating that much today. this morning, I’d have like 3 cookies at 8am, then later at 10am, I would have myself Starbucks java chip frapp light with banana and 4 tsbp alamsed and 1/2 scoop superfood green, then at 1pm, I have half of chocolate croissant, then at 3pm, I have one rum chocolate truffle and 1 bite of fudge. I am still full. It seems like less than 1000 calories today that I have. That is really unusual to me because I am usually hungier when eating so many carbs. But, I guess I will have to go with the flow and see what my body is doing. I have to surrend myself to the universe and let the universe guide me the way. I don’t even want to go back to “binge-exercise” cycle ever again and it is too tiring; and also, this really rob my life and my freedom.

    All I want for Christmas is to get my life back together.

  3. Have you ever thought about creating an e-book or guest authoring on other blogs? I have a blog based upon on the same subjects you discuss and would love to have you share some stories/information. I know my viewers would appreciate your work. If you are even remotely interested, feel free to shoot me an email.

  4. Hi Gabby, I like your tip of eating with chopsticks. Sometimes the practical tips are the ones most useful. I have just completed and am about to launch my own Digital Workshop called Weight Loss Transformation System; 7 Steps to End Emotional Eating- and one of my modules is about Mindful Eating. It includes a Pause before all snacks or meals which includes a body scan and emotional inventory. This prevents eating when we are not hungry and allows us to tune into our emotional state- so we can comfort ourselves more effectively and give ourselves what we really need (like a break from work or connection with a friend/spouse) instead of misusing food.

  5. Put your fork down while chewing. Only pick up the fork for another yummy bite after you have finished chewing and swallowed your food. HAPPY HEALTHY YUMMY EATING TO YOU ALL!

  6. Awesome video – I think first getting really clear why you want to eat slower and find the thing that emotionally resonates and to focus on that rather than just the mechanics of eating. There is a reason we inhale fuel, when you clear that resistance the strategy is no longer necessary. A way that really made a difference to me was to pick one thing on my plate and allow that to be the rock star of my meal. To really savor, chomp on and take time with. By only having to be slow on one item it cracked me open to enjoy all the other things in a more mindful way. I usually like to start this way, but sometimes I forget – so as soon as I remember (even if its the last bite) I just would get present with it. Now I eat a lot more slowly. hope it helps xoxo

  7. Hi Gabby! One tip that makes me eat more slowly is making conversation around the dinner table. My family of 4 sit at dinner every night together and it is a way to connect and catch up with all the happenings of the day. I find that when I take time to engage in conversation I am talking more than eating and then realize after that I am eating much slower. I am fast paced in all I do too, but I know that I have spent time preparing a wonderful meal and want to really enjoy and savor my efforts! 🙂
    Thanks for bringing up this topic, you as always shine a great light on the topic XO

  8. Hi Gabby,

    It’s so nice of you to ask us. I am a slow eater myself and I have a sister and a friend who gulp the food in. So what I noticed myself is that when you try to chew the food more you eat slow. Moreover when you eat slower you get a hang of the taste of the food. So you can try to savour the food and focus on how the food taste. I have learned that we need to eat with full attention.
    ** I normally prolong the taste experience of somethings that I love by keeping is in me mouth and chew slowly with my eyes closed. **

  9. I love this Gabby! Thank you for sharing your truth on this subject because you’re so right, eating is sacred. What we put into our bodies is what we become. This is not just in regards to the physical nourishment but also the intention with which we consume it. The energy and emotions we hold.

    I personally have struggled with a weight issue my whole life and the best thing I learned was to stop and assess my emotions and feelings before I put anything in my mouth. Usually emotional eating is unconscious so taking that second to check in and see, am I feeling anxious and stressed? Am I eating to fill a void? Am I lonely? And then, the most important part: to re-calibrate to the intention of ingesting love and light into my body with gratitude as I take each bite. You feel the difference ? ?

  10. Wolfing down food has always been a problem for me. I often have to say to myself (sometimes out loud) “no one will take this food from me. There is enough for me. I can eat slowly without anxiety or fear.” This helps me tremendously.

  11. Yes! I really believe it’s our birthright to taste delicious food and not suffer over it- but in reality we tend to plow through our food and feel guilty over it. I suggest really trying to “describe” your meal to yourself- not just flavor, but color, texture, sound when you bite it, etc.
    Mindful eating has changed my life and the lives of so many of my friends and clients- I’m so glad you’re sharing this important skill with your wide audience.

  12. Hello Gabby!
    I hear ya on the fast paced eating!
    I even feel the need to add-on and feel a sense of “not enough”.
    I don’t know if this has been mentioned, but posting a sign or sheet of paper with an affirmation that is around your eating area has been a help. You are the queen of affirmations and I have actually taken some from you— I.e.

    & SA TA NA MA baby !

    xoxo Best Wishes

  13. Being thankful for the meal before enjoying it, observing the beautiful colors, textures & flavors in each bite. Savoring it while also being thankful for the nourishment it is giving your body.

  14. Sat Nam Gorgeous Gabby
    I have always been a slow eater, painfully slow for my parents as a kid 🙂 but living with my husband who is like a vaccum when he eats I started to eat faster, seriously – because I felt like there would be nothing left on the table to eat if I did not pick up the pace 😉
    Then … And within is my tip, I started a little vege patch and was growing my own herbs, tomatoes, cucumbers, carrots etc. This is when my true appreciation for food came back, I soon realized what a miracle it is … Every little mouthful we have on our plate. How much the sun, the rain and TLC goes into growing organic produce. In this I remembered to savor the flavour! My tip is …. Even with no much space, a little window ledge for sun..Grow some herbs, a little pot of cherry tomatoes, baby cucumbers. Witness the miracle and with that maybe you will become more mindful.
    With love, Lara xxx

  15. What a great topic and a wonderful idea to use chopsticks!!

    I recently partook in a Vipassana meditation retreat where we were instructed to be mindful in many aspects of our daily lives, including eating. I started by labelling my actions while eating. For example. Pick up spoon … Tasting food … Placing spoon back in bowl etc. This routine only lasted a few weeks after the retreat and then I was back at it. Eating like speeding bullet!

    When I recently noticed that I was eating fast and less mindful I thought about new ways to become slower and more mindful and one that I maybe able to create into a habit. My latest attempt at a habit is as follows. Every time I take a bite, slurp or sip of something I put the fork, spoon or cup down. I place it down to look up at what is happening in front of me and witness the life around me while I chew, slurp or swallow. For example the place that I am currently couch surfing at has a few aquariums and funny enough I watch the fish watching me. I don’t pick back up the appropriate kitchen hardware until an mindful impulse tells me to. I respect the impulse so stop taking in that which is in front of me and go back to eating or drinking. I’m not sure if this will stick but it has been working for a week or so now.
    Love and Light

  16. Hi, Gabby and everyone! I recently took a Reiki class and the teacher told me that before she eats or while she cooks, she Reikies the food and start with one easy step; sit at the table. The food becomes much tastier. And just like you said Gabby, invite the spirits and ascended masters. This enables you to appreciate food and really take time and the food becomes really nutritious to your whole body and mind! 🙂 Sorry for my English mistakes, I am learning English and spirituality so that I can be inspiring someday like you Gabby! Thanks for your amazing work! Much love and light! Anzu xoxo

  17. Lovely topic and of course I can relate. I’m in long term recovery from overeating / underrating / starving / bulimia and incredibly grateful for that and as you I have to be devoted to healthy food behaviours on a daily basis.

    I always pray before eating, give thanks and gratitude to have the privilege to have a plate full of delicious food in front of me.
    I really look at my food and eat with love. Like I’m in love with every single veg on my plate. Have you seen how beautiful vegetables and fruit are? They are so endearing, a piece of art.
    I do the same during cooking. I put love into every meal.
    Chew properly (My mum always say to chew each bite about 30 times but to be honest, I don’t consciously do that)
    After the meal I pray again often using the serenity prayer.

    Léa x

  18. Gabby I’m completely the same as you. I scarf down my food or at least I have done so in the past. For me talking during meals is a huge problem. I find myself not chewing enough because I don’t want to make the other person wait for my response. My biggest tip is breathing, and not waiting until I’m ravenous until I eat a meal.

  19. Great topic that most people struggle with and yet don’t like to publically talk about it. A couple of thoughts:

    1. Remind yourself that your fueling yourself with love. Love shouldn’t be forced or rushed. It should be savored and appreciated. I try to remind myself of that every time I eat so I slow down and am mindful of what I put in my body.

    2. When cooking- think of the practice as a form of meditation. Be with yourself in the moment while you mindfully chop your veggies. I can notice when I am not mindful while cooking–my veggies end up being in big chunks rather than digestible bite size nuggets.

    3. Try to prep your meals for the week so hungry monster doesn’t come out while you are cooking lunch or dinner. This will make prepping for your meal faster so you are less likely to munch.


  20. I eat really slow. I will be with a group of people at a table and they are long finished and I’m still, slowly chomping away! My secret? I talk a lot!! When I’m alone, I tend to get absorbed in something else (television or a book) and eat slower. I think also if you wait till you are too hungry, you will eat a little faster as well…hope that helps;-)

    1. I know what you mean about not having time for yoselruf. Currently going through a divorce and I full placement of the kids since my soon to be ex husband lives an hour away and he barely sees them. So I barely get time to breathe during the week.

  21. I’m naturally a slow eater 🙂 so i guess i’m lucky, i learned it from my grandmother, she’s praying for everything that she puts into her mouth, so not just in the morning and evening. That helped me a lot to eat more mindfull, to be gratefull and to remember that not everybody can eat all day, so we’re blessed!


  22. My fiance is a slow eater. Since he and I tend to order the same thing when we go out to dinner, or what I make for dinner, I will take bites when he does. I’m always finished before he is. hahaha.

  23. My issue is fast paced eating + eating whilst I cook. Having struggled with a borderline eating disorder before, my issues defintely come back to the idea of there not being enough. And needing to binge in case I suddenly decided to starve myself again.

    I find that a simple reminder that “there is always enough” works. But like you said, it’s about inviting in the reminder every time we eat.


  24. I love this topic! I genuinely LOVE food. I have always eaten slowly and favored every bite with my best bit last! Recently a friend said, you eat that food like its $1000 a plate. This was astounding to me! How cool. If we really do think of spending $1000 on a plate if food, how would you eat it?? I’m currently shooting a documentary on our subconscious and removing blocks. This topic is at the top of my list as are you sista! Thank you for the ripple effect you create in the world!! Thank you for this video. Happy day xoxo????

  25. ~

    Wonderful ideas ..

    I’m also going to give myself 10 minutes or so after a delicious meal or drink to savour it ..

    Arohanui, Sapphire


  26. Thank you for this. I’m also an anxious eater and eat very fast too. Just two years ago I learned to CHEW my food. I used to literally inhale my food. I’m getting better at eating slower by reminding myself to chew thoroughly and telling myself, “You don’t have to eat fast. Everything is going to be fine.”

  27. Hi Gabby!
    Thank you so much for your tips! So excited to try them! I especially love the one about inviting spirit to eat with you! How beautiful!

    I recently started to use an app called ‘eat slower’ to help me slow down my eating and be more mindful. It has a timer that dings when you need to take a bite. It’s amazing and has been a huge help to me! Xoxo!
    Sooo thankful for you Gabby!

  28. I think if you have a tendency to undereat you will not be able to help eating fast as your body will put your body in a highly anxious state. Your body is an animal and cannot rationally understand the reasons why it may have to get so hungry. So, to avoid eating too fast in would say it’s important to make sure you eat enough calories spread out during the day.
    Much Love!

  29. I started a macrobiotic lifestyle about 60 days ago and chewing your food is one of the principles. I chew my food around 50 times, which can be harder with certain foods, but it does make me eat slower and be more mindful. I have more awareness and have more gratitude that the food I’m eating is healing and nourishing my body.

  30. Great topic for most people in our fast-paced world!

    I credit Geneen Roth and her book A Guide to ending compulsive/eating with transforming my approach towards my eating habits.
    For me it’s about observing myself rather than trying to control my behaviour. I rarely stuff food down nowadays as I know I can have as much as I want. But when I do I know it’s simply a symptom of how I’m feeling and I’m able to not be harsh on myself because I’m normally having a really bad day and doing everything I can to support myself emotionally and doing ‘shadow work.’

    Have you considered it may be a pattern that was created as far back as when you were a baby? I do believe that love&nurturing and food can get mixed up in a baby’s world! As drinking milk from Mum is both love/nurture AND physical feeding. I believe this was the case for me.

    P.s. Once again, my ING is guiding me to do a last-minute trip to go to your SJ masterclass so I hope there’s still a spot left so I can book myself in!

  31. Gabby:

    I, like you, am a fast eater. About 2 years ago, I was with Elena Brower at Kripalu, when she introduced me to Lisa Reinhardt of All The Wei Chocolates. Her company has these beautiful round chocolates that have 2 grams of sugar and you put them on the roof of your mouth and let them melt. They are perfect for meditation and to start to practice mindful eating as most of the chocolates have cool ingredients like flower essences, lavender, etc.

    What’s even cooler is that my Dr. allows me them as a treat on my no sugar/agave/stevia, no chocolate, no alcohol, no caffeine diet.

    xoxo Dara

    1. I like the sound of these chocolates! and relishing in the taste of them.

      Is 2 grams less than a standard chocolate or something??

  32. Hi Gabby!
    I love to read while I eat- I’ve been doing that since I was a kid and I get lost in what I’m reading…and eat TWICE as much!
    I used to find myself going for 2 & 3 helpings because I didn’t want to stop reading!
    Now I find that when I eat without reading or tv I am just eating to eat and i am thinking about the food- which makes me more mindful of it.

  33. Great tips, Gabby, thank you. I teach mindfulness, and enjoy living mindfully – but eating… well, I’ve not yet conquered that 😉 In fact, I’ve enjoyed your tips and EFT work to quite that sugar monster of mine (thanks). Something I learned is to take a deeper, slower breath between bites. Slows me down, but also get oxygen into my stomach to fuel that digestion. I also try to ask my body “What do you want to eat?” Funny how I think I really want some chips, but my body says carrots. Finally, I use this a lot with my kids – when we want more, I teach them to wait a half hour to see if they still want more – so often we want more bc it tastes good but not bc we’re really happy.

    Thanks again – great topic and helpful advice 🙂

  34. I try to set down my silverware between each bite to help slow my eating. Once I got that habit down, I then added taking a sip of water before picking my utensil back up to help aid in fullness and prevent overeating. It’s harder to keep up with this practice in the morning, but I’m fairly good at lunch and dinner! 2 out of 3 is a good start, it’s all about baby steps!

  35. I am a nutritionist who specialises in emotional eating & healing our relationship with food; my fave tip for clients who catch themselves eating too fast in social situations is when you recognise you are doing it, take a quick time-out by going to the restroom mid-way through the meal. This allows you to take a quick breath and reset the tone for the remainder of the meal.
    Sounds simple but it really works!
    Thanks for all the work you do Gabby, it’s always appreciated on my end.

  36. I have struggled with this my entire life. Often eat standing up. Eat too quickly. Get too full. This is currently something I’m really working on and here are my concentrations:
    I read a prayer or a devotion before I start to eat
    I have a little card and I’ve written down the benefits if eating more mindfully and more slowly: look more attractive (gulping and choking not attractive LOL); will end more calm and less full; there is more food for later, I am not a garbage can I don’t have to clean my plate
    Eat with my job-dominate hand
    Chew until my food is liquid- best for digestion
    Stop before I’m finished.
    Leave something on the plate

    These practices are helping me
    Thanks for bringing this up. As I’ve worked to slow down my eating, I’ve observed lots of fellow gullets and chompers 🙂

  37. I find that relaxing visual or aromatherapy queues help me slow down at dinner in the same way they help me to relax during meditation. Eating by candlelight, setting the table with a vase of flowers, a statue of a symbol or figure that makes me think of happiness, relaxation or transformation (Psyche is a favorite for me), or diffusing some lavender all have helped me to slow down and relax.

  38. Hi Gaby! thank you for your loving post:) ive always been a very fast eater and struggling with eating disorders for years.

    what has definitely helped me these last few months is:

    1. CHEWING until my food has turned completely into PURÉE and i cannot discern any bits and pieces in my mouth anymore.

    2. putting down my fork and thinking ¨thank you¨ everytime (as often as I can remember to do so) I swallow my food.


  39. I started making chewing a habit, every time I’m ready to put another bite of food in my mouth, I notice if there is still food in there that I’m chewing, if so I put the bite down, finish chewing, swallow, then put in the next mouthful. I learned that you need a trigger and a reward around any habit, which eating totally is! So the trigger is picking up that next bite, noticing if I’m still chewing on something and the reward is swallowing chewed food that makes my tummy happy rather than uncomfortable chunks that don’t digest properly. I don’t think our goal is really to eat slower – we need a reason why that is going to be beneficial and it has to be a reason that means something to us. I hate dealing with tummy upsets and am focused on healing my heath through nutrition so it makes it easier for me to form this habit. Eating slower doesn’t necessarily = weight loss so that’s probably not going to be a big motivator for people…also if someone values the time they get by eating faster over whatever “reason” they have for eating slower it’s not going to work. Bottom line, what’s the real benefit to you and is it worth the thing you’re giving up to get it?

  40. Before I begin eating, I always say to myself: “I love my food.” And while I’m eating I remind myself of this, of how delicious it tastes, and of all of the gorgeous things the food is doing for my body, mind, and soul. I love to bring to mind the fact that I am nourishing life, and therefore Spirit, through the act of eating. It brings peace and joy and pleasure and rightness to meals.


  41. A Yoga Teacher Training course instructed two different meditations:
    1. As you sit with your meal in front of you go though each food and imagine how it got from its source to the table.
    Example: Fish: swimming in ocean, caught by fisherman, sold to market, counted in inventory & prepared at market, displayed at market, purchased by me, brought home, refrigerated, prepared (with love :)), put on plate, blessed and ready to eat.
    Do this imaging for each type of food on your plate.

    2. Sit with your plate of food in front of you. You will repeat (mentally) the actions you are taking twice in your head.
    Example: (as you pick up your fork) grabbing, grabbing, lifting, lifting, scooping, scooping, bringing bringing (food towards your mouth), opening opening, placing placing (food onto your tongue/into mouth), tasting tasting, lowering lowering (the fork away from you), chewing chewing, tasting tasting, breathing breathing, chewing chewing, salivating salivating, chewing chewing, tasting tasting, feeling feeling (food with your tongue), breathing breathing, chewing chewing, tasting tasting, chewing chewing, swallowing swallowing, breathing breathing………
    These are meditations that work best while you are dining alone or perhaps at a retreat. Also, you will probably not have piping hot food by the time you get around to the actual eating but you’ll certainly have a more *satisfying* relationship to your meal. (:
    I find the second one helpful when I start to eat my food too fast, it is a way to slow me down and bring me into the act of eating and nourishing my body.
    Hope this helps!!

  42. I think its all about loving to chew… I just love to chew my food. An my body feels when the food is not very chewed and still in big pieces, and it tells me right away. So its nice to have that awarness that you body love processed food coming in… just feel how is to not chew well your food and how unloving its… just love that hole, and holy act of eating, the hole process <3

    Love you Gabby, thanks for your inspiration always! Thanks for commiting in shinning your light and rememeber all of us! I'm also a ACIM teacher in Brazil. I was so nice to find you cause we have similars stories (drugs, etc.)! I know we'll meet soon! LOVELOVE Ariana.

  43. Sit down when eating, yes or yes.
    Don’t do anything other than eating. Talking is OK, but focus on your food first, then take a break and talk. Focus on how the taste of the food changes as you chew. You don’t need to count how often you chew, just focus on the consistency of the food. When almost liquid, you swallow. This is almost a sacred act, inviting nutrients into your system, appreciating nature.
    Eating unconsciously fast is like not appreciating food and body, not noticing much of the process. It is like saying an affirmation without heart connection.

    I used to be a slow eater, when busy working I also tend to eat fast. Not often, since my system responds immediately with belly aches and bad digestion. I had a eating disorder at 16 and learned how to use eating as compensation for something else. Later I burned myself out in my company, then divorced and got cancer. Then, I changed it all, did more training and became a “Walking Coach” coaching people during walks and during Skype sessions. I learned that every “bad habit” is a great chance to decide to get back to the core.

  44. Set a beautiful table with placemats, pretty plates and cloth napkins. Play beautiful calming music. Light candles at the table. Cut food into small pieces and chew slowly to allow the flavors to absorb in my mouth and mentally identify what flavors I’m experiencing.

  45. Hey,
    just recently began to eat more mindfully. Got inspired by a meditation I tried, where you were supposed to be so mindful about what you eat that you “become” it.

    So what I do is that I turn off any music/talk/radio/similar in the background – so I’m not listening to something/someone while I eat. I notice that it won’t work for me (at least not at this stage of learning this) to savor and be mindful at the same time as I have something on that I listen to. I also kinda “turn off” any “discussion” I might have with myself in my head. If I try discussing/sorting something out in my head while eating I’m not mindful about eating, nor will I feel as satisfied afterwards. It’s me and the food. And then I TASTE every bite fully, noticing the texture and taste. I also make bite sizes (for example cutting a slice of bread in squares/triangles) and take one at a time, and take a bite from that one instead of the whole bread slice. This makes me take smaller bites at a time as well as savoring them more.
    I’ve tried this for about 3 weeks on most meals. And what comes out of it, is that I eat slower. My goal was not really to eat slower, but to savor the food.
    What has also happened is that I feel alot more satisfied after each meal. I am more present when I eat. Love feeling satisfied rather than full. I’m also more keen on listening to my body what it wants, and how much etc.

    I do eat alone when I do this mindful practice, and I find it works best at this stage. If you eat with someone that wants to do the same, that also works. Eating together but each one has their own savoring experience.
    Haven’t managed yet being mindful while eating with people that discuss this or that..and wants me to anwer/discuss. Might be possible later on, but I definatly ENJOY savoring my food and “becoming it” as I eat.

    LOVE how it feels both during a meal and afterwards (and before, I actually look forward more to eating aswell) <3

  46. First, thank you so much for beautiful messages!! I was told years ago that I don’t chew my food well… Cause I ate to fast, so what helped me to slow down is to fully be conscious when I’m chewing my food… Sometimes I count up to 20. Also, when I’m alone I close my eyes to really taste my food… I realized that when I eat to fast I can’t taste my food… Even though I’ve gotten better at it but, I still have to remind myself to slow down, count, taste… Love and blessings!!

  47. I try to make sure I put my fork down between bites and not pick it up until I have swallowed my last bite. Also, at night when I have the never ending munchies I like to brush my teeth and grab a glass of water to stop the extra bites and nibbles I don’t need.

  48. Really nice video! My favourite trick, how to slow down eating, is to put the next portion on a fork/spoon only after I finished the previous one. And also I try to remember to thank in my mind for every meal that I eat. Love, Gabriela

  49. Hi Gabby,

    Great topic! This has been on my mind lately so, as usual, your message comes at the right time. I’ve been focusing on chewing slowly and for as long as I can, but the biggest help for me is that I take 5 deep breaths before I start to eat, to calm myself and my system. So it goes something like ‘bless, rest and digest.’ Will invite Spirit and my angels to my meals from now on, thank you! <3

  50. What I have found to be helpful is sitting down with my plate, take a deep breath, say a silent blessing in my head. As I’m eating I offer gratitude for all the element, people, etc. that played a part in bringing my meal to together: Nature, the farmers, the employees at the grocery store, the customers who provide my income so I can purchase groceries, etc. Then I offer the meals blessing for all those elements and people. This is one way I am able to slow down while I’m eating. However, it does take reminding to do this.

  51. I have started using smaller plates, that have a pretty pattern. It makes it look like a larger portion. The food always look great on a pretty plate.

  52. I am also a fast eater. One trick I learned through my health coaching course is to chew my food 20-30 times before swallowing. It really does bring awareness to the favors in the food. It does help to slow the eating process down.
    Thanks Gabby for all of your wisdom and guidance. You rock!

  53. Hi Gabby,
    As I’ve been exploring how food affects my body I have started the following practice
    Food has memory. So it is important to be mindful when you’re preparing it (in the kitchen or on a plate from the take-out container).

    I say a prayer of gratitude for those who have sacrificed for the meal.

    I tell my body what I’m about to feed it and ask it to serve me in a way that is good.

    I ask my body to digest it easily.

    With each chew I say (silently) “thank you”.

    This is a relatively new practice for me and it has helped my digestion and energy levels in amazing ways.

    Thanks for doing what you do.


  54. Similar to the chopsticks suggestion, I’ve read and have been trying to put my fork in my non-dominant hand. So I’m eating with my left hand, and I’m not ambidextrous at all, so it takes some concentration. I’ve been trying to follow other suggestions mentioned here as well like plating my food and setting the table, so that eating feels a little luxurious.

  55. This has been a struggle in the past for me as well. One of my biggest reasons for changing and slowing down was having a “why” that is important to me. I had struggled with over eating for so long and was obese. I knew that if I ate slowly and practiced enjoying each bite I would eat less. Eating less was my motivator for practice the act of mindful eating. I would love to say “I always do these steps” but its a life journey but these steps work for me. When I come to the table to eat, I first check in and ask myself if I am hungry, how hungry am I and what am I feeling. This allows me to be a witness/observer of where I am. (you mention that in your “Might Cause Miracles” workbook. I then ask for universal wisdom to release any fear or anxiety from me and to be present. After this, I am just in a different place and I naturally eat slower and the entire experience of eating is much more joyful. Thank you for your video! We live in such a fast paced world, practicing this can really transcend your eating experience.

  56. I do meditation while I am eating. Constantly repeating ” WAHE GURU”.

    I also look at GOD’s pic while I am eating and thankful to his every single sec.

  57. Sat nam Gabby, I’ve struggled with anxiety at the meal table for many many years now. I have done your MCM book several times now, and this has helped, but I’ll admit…I’m still a work in progress with mealtime anxiety, so much so that I had earlier this year invested in hypnotherapy sessions and taped them with my therapist and replayed them repeatedly while I was doing a mini chef course. I did this to support myself to get through the course with out becoming so anxious that I had to excuse myself. I ended up doing a kundalini yoga meditation as well as during the break time, I felt like I did not like the environment I was eating with after all! And maybe it wasn’t all about me & my problems! Trusting when something doesn’t feel right around you.

    In other attempt to resolve me eating fast problem….I did a group eating class for a few sessions! How funny does it sound, but we had to chew on a healthy smoothie with no talking whilst listening to classical music as a group, savouring the food and when a little bell chimed after a minute, we were allowed to take our next mouthful of smoothie! This was actually very effective and a lot of fun in the end. Not to mention very healing! I like this one, you should try it.

    A lot of people cried after doing this, especially with the music that was played with it, and each day we did it together, the time spent on chewing & savouring went from one minute to two minutes etc. It was probably the biggest eye opener for me.

    Love your work, really I do…I’ve become a student of the Course just recently now too. Sat nam xoxo

  58. When my partner is finished I am only half way complete. For me, it’s a few things. I LOVE food. I love to enjoy and savor it- to take it in with more of my senses. I also make sure I cut things up into smaller bites. And when I am with others, I also love to talk (like you mentioned) so this helps a lot. All of these things aren’t really done so I will eat slower. It’s more because I love the experience of eating (especially with loved ones) and want it to last. The result is slower eating. 🙂

  59. Recommending a book called Mindless Eating by Brain Wansink. Can get on Amazon. Fascinating info on how influenced we are by food packing, plate size, food proximty and more….

  60. Thank you so much for this video, Gabby. I’m a fast eater as well – I also tend to stand up while I eat, or eat while I’m cooking, and then I end up eating too much food.
    Lately I’ve been working to pay much more attention to the emotions I’m feeling when I eat. A few months ago while I was thinking about my overeating habits I touched on the thought that maybe I eat too much/too fast simply because I love food – but if I loved food (and I do, it’s one of my ways to connect back to nature and show love for my body) I would pay attention to it. So now when I eat I try to sit back and enjoy every single bite. I pay attention to the textures and flavors and give thanks to the universe for the way food nurtures my body and gives me life. If I’m overeating it’s not because I love food, it’s because I’m using food to cover up some other emotion. Often I find that there is this fear of not having enough and I have to be extra aware of the times when that lack mentality pops up and then invite spirit to fill me instead.

  61. I can’t help but feel as a recovered anorexic that this lady is anorexic and to bulimic. I think this is a very unhealthy message for her to put out there

    1. I think that is an incredibly unfair judgement, especially as we really don’t know very much about Gabby and her personal eating habits and the exact details of what she eats. Trust that she is happy and healthy doing her thing.

      As someone recovered I would hate for people to make judgements about me, in fact they did, so many times and it makes me stop and think before I do it about others.

      Congratulations on your recovery. I hope you can find peace with what you eat and realise that it is such a non-issue what other people eat in the grand scheme of things. xx

  62. I too struggle with eating too fast! I love you idea of inviting spirit to eat with you! I have heard people suggest you set you fork down in between bites, but I find that feels awkward. So, what I do, is concentrate on simply not putting anything on my fork until I have completely chewed and swallowed the previous bite. This definitely slows down the shoveling! Good luck to you!!!

  63. Acknowledge the underlying anxiety first. Just notice it’s there. No right or wrong. Always be kind to yourself. Food issues are never really about food and often are about feelings known or unknown to you. Honor your feelings. Tell yourself it’s ok and take several deep mindful breaths either right before you eat or once you noticed your speed reving up. Lastly remember to chew your food slowly and to put down your fork after every bite or several times during your meal. Good luck everyone.

  64. Hi Gabby,

    I’m naturally a slow-eater and everyone just complains that I eat so slowly! BUT, they have no idea what I’m thinking of whenever I’m eating (especially with family and friends). In truth, I’m thinking how I’m so grateful to be alive to be there with them — eating, chatting, having fun and getting to know more about one another even though we already knew each other. It’s just a matter of gratefulness and living in the present moment to me! I just simply love observing everything there is on & around the table! Truly hope this helps! 🙂

    Much love, light & angel blessings to You,
    Grace <3

  65. I dont even own a dinner table, i have a desk or my couch so eating while standing has become my default lately. Naughty I know and I still let it happen!

    I find taking a deep breath before I take a bite to bring me back to the present helps. Also if its a drink, holding the liquid in my mouth for a second or two instead of just gulping it allows me to actually taste and appreciate the flavours.

    Like you Gab, eating more mindfully is something I have to constantly remind myself of though, it definitely doesnt come naturally although hopefully it will become easier in time xo

    1. I had this problem once when I was living in a temporary house. I went to an antique store and bought myself a really cheap little fold up table/desk that I could bring out and sit and eat at. The ritual of bringing it out, putting my salt and pepper on it, putting my cutlery down and a glass of water helped me slow down. And that table was purely for eating and nothing else. It really helped and I try to imagine every time I sit down to eat that I am sitting down at that little table 🙂 It’s almost like a special sacred area for eating? Much like I have my area for meditation/yoga/sleep/working – this helped me switch off. I do struggle with eating in my car though! xx

  66. I always eat fast because I don’t want my hot food to get cold. You opened up my mind to mindful eating. I hope by taking your advise I can lose 50 lbs!

  67. I am a slow eater compared to most of my friends. When I eat with friends, I have to be careful not to be drawn to their speed and eat unconsciously faster to catch up with them.

    So how do I eat slowly?
    – i chew more. Whenever I can remember, I try to chew more than 30 times. Most of the time, however, I forget! But after many years of attempting, now I have a habit of chewing more than average people do. I enjoy how the taste changes on my tongue when I chew longer.
    – I take a smaller portion for each bite. This really helps!
    – Sometimes I put my fork or chopsticks down, while I’m chewing.

    Eating with chopsticks, that’s the only time my friends eat more slower than me. Because I’m Japanese 😉

    1. Wonderful tips, Yuki! I’m Japanese, too! I recently took a Reiki 1 workshop and that was very inspiring and healing. I am so excited to find a Japanese friend here since I don’t have friends who are interested in what I am interested in; spirituality… yet! 🙂

      1. Politically speaking, I citearnly lean a little more right than left, but Fox News is just the fucking worst. If this woman is going to report on some shit like this, at least wear a low cut blouse and show a little cleavage. Go ahead and go full on Merica white trashy style. And when did putting several dispshits at a table and have them yell at each other quantify as news coverage? Fox News is awful.

  68. Drink the cleanest water you can get, like fluoride free distilled, before you sit down to eat. Keep drinking until you can’t anymore. Wait and then drink some more until you can’t drink any more. Give it some time to kick in and reset your appetite control.

    Only then sit down to eat and be mindful of the quality of every bite that you take. Chew as long as you can given the teeth you have and only swallow once your confident the stomach and rest of the intestinal tract is ready for a completely digestible, or better yet, predigested morsel.

    Load up on as much raw and nutrient dense food as you can. It’s much easier on your digestive system. You should wind up eating less and drinking more.

  69. This is one of my biggest struggles!

    I am trying (as in my September challenge!) to be the last one o finish at the table. It will be a struggle – I can wolf food down like you would not believe!! But I am trying to heal my gut, heal my digestion, and know this will help.

    I am also on day 4 of my candida cleanse.

    Hopefully, the two combined will help my sort of my issues.

    Thank you, as always, for being the light of my life xx

    1. lauren, i’ve been on the candida cleanse for 10 months (minus one day when i ate pizza)… it’s soooo awesome! keep it up sister. #lifechanger

      1. Gabby,
        I would love some more information on what you did for Candida! I’ve been cutting out all added sugar, even fruit sometimes for the last month and it has really helped me! What have you been doing for 10 months?
        Would love your insight.

  70. Hi. Great video! It helps me to be mindful of the time I actually sit and am about to take my first bite. I actually remove my watch & place it next to me on the table. I then calculate what time it will be 20 minutes later. That becomes my goal finish time.

  71. I’m a fast eater. I think it’s because I’m afraid I won’t have enough food or time so I hurry up. I know I need to work on that because it comes from my lack mentality. I’ll try to invite spirit to help me eat slower. Thanks Gabby.

  72. A few times recently I’ve taken my breakfast to my cushion, lit a candle and eaten as a form of meditation – mainly for me as a grounding tool and to get back in my body, but definitely helps for the speed too! xx

  73. fav topic! I’ve been eating with chopsticks too!

    My thing is standing up while eating. I would try to while-knuckle it by putting my retainers in while cooking to force myself to not take any bites. I’d try to not start cooking when I was starving but I often do & I’m inpatient & hungry so instead of forcing I gave in but mindfully. I bought some nice olives at the olive bar & now I ALLOW myself to eat a few of those while I’m cooking. They satisfy my hunger with healthy fat but don’t take away my appetite for the meal I’m making.

    Sometimes adding things in is better than taking things out. When I wrote about it in this blog post I was all jazz about quitting standing while eating cold turkey and it didn’t work, so I beat myself up for that. The pattern was too ingrained and this is finally working! Hope this helps Spirit Junkies! & you MUST get Finally Full! It changed my life.

    Love you gab!

  74. Hi Gabby,

    Smaller plates and always sitting down to a nicely laid table help me!

    Could you advise – have launched my own business recently but feel that I’m being drawn to life coaching instead. How can I decide where my true path lies – feel that if I change my mind now people will look down on me. Really confused.

    Sat nam,


      1. I love what is happening in my life, as far as questions and concerns being answered right when I need it most! I inhale my food and I’m going to make a conscious effort to try these tips. I think most important is to sit down without distractions, so eating the meal is an experience.

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