STEP 1 Remove distractions 清除干扰

Remove distractions. Turn off the TV or computer and put away reading materials or paperwork.

If practicing mindful eating with others, enhance the experience by sitting together in silence.

STEP 2 Sit 坐好

Sit in a comfortable position.

STEP 3 Examine the orange 检查橙子

Examine the orange you are about to eat. Notice how it feels in your hand. Study the curves and notches on its skin.

These steps can be applied to any meal by attentively considering each bite of food.

STEP 4 Consider the orange 思考

Consider how the orange connects you to the world around you – the place it was grown, the person who picked it, the sun and water that helped it grow.

STEP 5 Peel the orange 剥皮

Peel the orange slowly, paying attention to the sound the peel makes as you tear it and to the smell of citrus released.

STEP 6 Taste the orange 品尝

Place a piece of orange in your mouth and chew it deliberately. Notice the flavor that bursts forth as you bite down.

STEP 7 Pay attention to how you feel 细细体味

Pay attention to your feelings as you eat the orange. Happy, sad, tired, or otherwise – don’t judge these emotions as good or bad, just as what exist at the moment.

STEP 8 Repeat these steps 重复以上步骤

Continue to give the full attention of your mind and your senses to each piece of orange you eat.

It requires 100 times the amount of water to produce a pound of meat as it does a pound of wheat.