Overcoming Attention Biases 67
Start by holding it and examining it in detail, almost as if you
had never seen this type of food before. Examine its features, colors,
shading , and texture. A lso notice its weight, how it fits in your hand,
and how it feels when you touch it with your fingers. Then, hold it up
to your nose and smell it. Notice its aroma or any subtle fragrance
it has. Next, place it on your tongue. When you are ready, begin to
taste it with your tongue and eventually chew it. Notice where in
your mouth you chew it, how long it takes you to chew, and what
f lavors emanate from it. Before swallowing the food, notice how
its texture and taste have changed from when it was in its original
form. Again, when you feel ready to swallow the food, see whether
you can first detect the urge to swallow so that you are consciously
and purposely attending to your own urges. Once you swallow the
food, notice the taste or any f lavors that remain in your mouth.
Throughout this mindfulness experience, practice not react-
ing to or judging the various sensory properties of the food. If judg-
ments or reactions do occur, simply notice them and refocus on
your goal to experience the food. Repeat this practice a few times
throughout the week, and try it with different foods.
Exercise 2.5: Combined Nonreactive and Nonjudgmental
Stance with Interoceptive Awareness This mindfulness
practice is different from the others in that it’s not scheduled or
planned. The purpose of this exercise is to teach you to take a break
from your routine and be more purposeful in the present moment.
At any time of day, even if you are busy or your life feels hectic,
follow these steps:
- Stop whatever you are doing and ask yourself, W hat is my
experience right now? Adopting a nonjudgmental stance
(accepting your present state rather than avoiding or sup-
pressing any experiences, including those that are unpleas-
ant) and without reacting (without trying to change