1. Have all the food on your table. Take a couple of deep breaths and express gratitude that you have food on your table.

2. You first think you are going to eat consciously. After that, slowly pick up your fork or spoon, and eat. Notice how the food taste like sweet, sour, or salty. You want to chew your slower like you are in a meditative state.

3. Observe your thoughts when you eat. Are you feeling frustrated when you are eating slow? Just observe.

4. Now when you finished eating, imagine all of your emotion and baggage is gone. Savor your meal as it is your first time. Contemplate the next time you are going to eat mindfully and with gratitude.