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Tasting zen: a chocolate mindfulness exercise

Tasting Zen: A Chocolate Mindfulness Exercise

Savour chocolate using all your senses, with tips from a mindfulness expert.

Busy schedules can mean eating rushed meals, but a slower pace is key to true indulgence (without overdoing it). In the same way that you’d sip your favourite wine to enjoy its subtle flavours, quality chocolate should be savoured. Here, wellness coach Myrite Rotstein walks us through a mindful meditation using a single diamond of Lindt Excellence Sea Salt Dark Chocolate (though feel free to substitute with your favourite flavour).


  • One bar of Lindt Excellence Sea Salt Dark Chocolate
  1. Reserve some time for yourself, free from all other tasks and to-dos. Your brain can only focus on one activity at a time, so it’s best to avoid eating while you’re driving, working or watching television. You won’t appreciate the flavours, plus you’re more likely to overeat.
    Reserve some time for yourself
  2. Move into a position where you’re as relaxed as possible, adjusting your posture if necessary. With one hand over your stomach, take five to ten deep, calming breaths to centre yourself. Not only will you enjoy food more when you’re relaxed, but your digestive system will process it more efficiently.
    Take five to ten deep, calming breaths
  3. Break off a single piece from the bar. Take a full minute to look at it with fresh eyes, as if you’ve never seen or tasted chocolate in your life, looking closely at its sheen and colour. As Buddhism teaches, “Be like a child, astonished at everything.”
    Break off a single piece from a bar
  4. Lift the piece of chocolate to your nose, close your eyes and inhale deeply. Notice if your tongue already anticipates the taste and flavour, and if your system is getting excited. What kind of scent does it have? Can you pick up more subtle notes, such as fruit, nuts or honey?
  5. Hold the piece of chocolate in your hand delicately (so it doesn’t melt). Run your finger over its pointed edges and its smooth front, comparing the two different sensations. Does it feel cool to the touch, or is it starting to warm up?
    Myrite Rotstein
  6. Place the piece of chocolate in your mouth, but don’t chew it just yet. Roll it around into different areas of your mouth and pay attention to both the texture and the taste on your tongue – rich, sweet, salty. Try to envelop it with all your senses.
  7. Sink your teeth into the chocolate, which has likely already started melting in your mouth. Chew as many times as you can until only the liquid flavours are left. Even after you’re done, linger on the aftertaste as long as possible, and keep this process in mind the next time you have a craving.

Myrite Rotstein is a Montreal-based wellness coach, who helps clients stop filling up on food, stress and self-doubt so they can nourish themselves from the inside out.