Try this one day – take your lunch somewhere you’ve never eaten before.  Anywhere is fine, as long as it’s different from where you usually eat or work.  Now sit and eat.  That’s it.  Nothing else, just sit and eat.  No computer, no cellphone, no television, no radio, no book or magazine.  Sit and eat.  That’s it.

Be with your food.  Look at it.  Observe the colors.  Look at the shapes.  Notice the textures.  Think about where each ingredient came from and the steps it took to get to your plate.  Feel the “mouthfeel” of each bite.  Notice the temperature.  Savor the aroma.  Listen to the sound it makes when you chew.  Feel it as you swallow.  Be grateful for it.

Congratulations…you just meditated!