Wellbeing is more than just the absence of illness – it’s a holistic state of complete physical, mental and social health for overall happiness and life satisfaction.

Promoting wellbeing leads to improved mental health, better work-life balance, and heightened creativity, while cultivating crisis resilience. And one way to do this is by looking at how we eat.

Zen eating is a mindful mealtime practice inspired by Japanese Zen Buddhism. Proponents of this approach believe it aligns individuals with nature and their own bodies, transforming the act of eating into a time for contemplation and connection.

It has reportedly led to significant changes in the lives of those who practise it. By eating slowly and deliberately, you can calm your mind, regulate your thoughts, and experience relaxation and positivity.

Online programmes involving Zen eating have attracted more than 2,100 participants from 30 countries, and have been incorporated into company team-building and wellness initiatives.

One US participant who struggled with emotional eating and self-criticism said she discovered a newfound joy in eating by learning to appreciate food with all her senses.

Another participant, a working mother in Tokyo, found that Zen eating revitalised her, and helped her navigate both personal and professional challenges with a sense of calm and clarity.

These examples illustrate how this practice turns eating from a guilty pleasure or thoughtless act into a positive and enriching experience.

Indeed, Zen eating is akin to a form of meditation that takes place during mealtimes. Practitioners are encouraged to contemplate the origins of their food and focus on the sensory experiences of eating.

By doing so, mindfulness can be cultivated through a renewed sense of connection with the Earth, with your body, and with life itself. You may choose to think about:

• why you feel like eating, and what emotions or needs might be triggering your desire to eat;
• what you’re eating and how healthy it is;
• the look, smell, taste and feel of your food;
• how it makes you feel as you taste it, and throughout the day;
• how full or satiated you are before, during and after eating;
• your emotions during and after your meal;
• where the food came from, who might have grown it, whether it was grown organically, whether an animal might have suffered, how much the ingredients were processed, how much it was fried or overcooked, and so on.

If this seems like too much too soon, here are three simple steps to kickstart your practice of Zen eating:

• Keep devices out of sight: avoid distractions by placing your phone where you can’t see it and setting it to silent mode.
• Smell before you savour: take a moment to appreciate the aroma of your food and drink before tasting it, engaging your sense of smell to enhance the experience.
• Put down your cutlery: set down your utensils while you chew to focus on each bite rather than hurriedly moving on to the next.

By purposefully savouring each bite, forging a connection with nature, and appreciating the moment, you can experience greater joy, fulfilment, and harmony that will extend well beyond the dining table.

This article was written by Momoe Saito, researcher at Chuo University, Japan, for 360info.