Tools For Mindful Living

The Seven Practices of a Mindful Eater

Practice eating mindfully with these tools. View the written Seven Practices of a Mindful Eater in the pdf below and enjoy this video, in which Dr. Lilian Cheung explains the practices.


Recipe Contest Rules

Guidelines for the Savor & Share Recipe Contest - October 2010.


PDF icon Recipe Contest Rules.PDF71.54 KB

Recipe Contest Prizes

Recipe Contest Prizes:

  • Limited Edition Savor Tote- a beautiful and sustainable mindful shopping reminder
  • A hardcover copy of Savor: Mindful Eating, Mindful Life
  • Recipe to be featured on Savvy Vegetarian (top online vegetarian cooking website), the Blog, and contest partners’ blogs and Facebooks

Please see Rules & Restrictions for more info:


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Savor & Share Recipe Contest Partners

Our wonderful recipe contest partners are outlined here. These healthy food experts have much to offer anyone looking for ways to savor delicious dishes that nourish the body.

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Mindful New Year's Resolution Workshop

Start the New Year off with mindfulness. Make a serious pledge to yourself.  Begin writing a Mindful New Year’s Resolution. This resolution is a promise to yourself, and putting it in writing will help you see clearly what you intend to achieve in the coming months.  People who make resolutions are likely to be more successful in changing their behavior than people who do not.

Begin with this New Beginnings Meditation if you’d like help in creating your mindfulness resolution:

Breathing in, I am aware of all nutriments, habits and people who are not supportive of my well-being,
Breathing out, I release and let go of all that which is not helping me toward wellness.

Breathing in, I see wellness in me.
Breathing out, I am determined to change for the better with mindful thoughts and actions.

Print the attached certificate and fill in your name and resolution. Choose a special place to post your certificate, a spot where you will see it often, or where you need the most prompting to remain mindful—say, next to your desk, at the computer, beside your bed, or on the fridge.

Share your resolution and browse those of other Savor Sangha members on the Mindful Resolution Wall.

New Year's Resolution Certificate


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7 Habits of a Mindful Eater

  1. Honor the food—when you eat, only eat
  2. Engage all six senses
  3. Serve in modest portions—to enjoy quality, not quantity
  4. Savor small bites, and chew thoroughly—to help digestion and taste
  5. Eat slowly –to avoid overeating and to let yourself feel satiated
  6. Don’t skip meals—to avoid low blood sugar
  7. Eat a plant-based diet—for your own health and for the health of the planet
PDF icon 7 Habits of a Mindful Eater.pdf41.1 KB

Mindful Arm Swing

A Movement to Help Untie Your External and Internal Knots

This movement comes from the traditional Chinese chi qong practice. It is both releasing and invigorating. It can be done wherever you are. It does not require any equipment; your own body is the instrument. It is convenient, since you can do it anywhere, at any time, and it takes only five minutes.

  1. Stand with your feet at shoulder width; relax the body with the knees slightly bent.
  2. Have your eyes focused on an object or scenery in front of you.
  3. Swing your arms up straight in front of you toward the sky or ceiling, as you inhale deeply.
  4. Drop and swing your arms back down all the way and behind you, as you exhale completely.
  5. Repeat this up-and-down movement continually.
  6. Increase the speed of the up-and-down movement gradually throughout the exercise for five minutes.

When doing this exercise, try to feel that you are “swimming” in air. You are one with the air, and you exchange energy with the air. When you move the arms up and inhale, you are taking in fresh energy from all that is around you, and when you swing your arms down on the exhale, you expel all the burdensome energy. Every move is a mindful move, and every move is actively engaging with the air and your breath. You will instantly feel different after doing the arm swing for five minutes continually. Your heart is pumping, and you feel happier. The tension in your head and around your shoulders and back muscles start to release and relax. The movement together with the breathing will take you back to yourself, uniting body and mind. If you have back problems or other physical concerns, please consult your health-care provider before starting this exercise.

This excerpt can be found in SAVOR, on page 175. 

Honoring the Food

We appreciate that the earth, the sky, the rain, and the sun made this food possible.

We thank those who have made this food available, especially the farmers, the drivers, the workers at the market, and the chefs.

We only put on our plate as much food as we can eat.

We chew the food slowly, so that we can savor.

We eat in a way that protects the environment, and minimizes climate change.

We eat to be healthy, to be happy, to be more present and productive.

PDF icon honoringthefood.pdf169.94 KB

Screen-Time Alternatives

Researchers believe there are several possible ways that watching too much television could lead to weight gain. Sitting around and watching television may take the place of more physically demanding activities, so the “energy out” side of the energy balance equation goes down. Do you watch a lot of television to avoid boredom? To avoid communicating with your family members? Or to cope with stress? What other activities might you do instead?

PDF icon Screen-Time Alternatives.pdf111.97 KB

The Now Watch

Remind yourself to stay in the here and now with this watch, in Thich Nhat Hanh’s own calligraphy, which can be purchased from the bookshop at Blue Cliff Monastery. For more information, e-mail the bookshop at, or in Europe, e-mail