How to practice mindful cooking
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Bring mindfulness practices into your kitchen with these tips for mindful cooking. Plus, learn about the benefits and how to set up a relaxed cooking space.
We’ve all had those days where the chaos of a busy life spills over into the kitchen. Some days are so hectic that take-out is the only thing you can manage to get on the table, but for those medium-busy days, cooking a quick meal and leaving a mess in your wake might be the norm.
It can be discouraging, feeling like you’re barely noticing the cooking process and barely tasting the food, but busy days are like that sometimes.
If you’re hoping to have a more mindful experience with meal prep, mindful cooking might be worth trying. Similar to mindful eating, mindful cooking invites you to slow down and savor each moment of the process so you transform everyday food prep into a meditative experience.
The practice is about the meal, but also about nurturing a deeper connection with yourself. Mindful cooking has many benefits for your mental wellbeing, and while we recognize that not all days allow for this kind of self-care, when you’ve got the time, mindful cooking can be a delightful, nurturing part of your day.
What is mindful cooking?
There are two main types of mindful cooking to consider: inactive and active. Inactive mindful cooking is the thoughtful planning stage, where you think about what to make, considering the nutritional value, the flavors and how the meal will come together. This stage is about connecting with food to understand its journey to your kitchen and appreciate its role in your health and happiness.
Active mindful cooking is the actual process of cooking—when you bring your full attention to every step of making the meal. When you're chopping carrots, you notice the sound of the knife on the cutting board, the texture of the carrot in your hand, and the vibrant orange color. If you're stirring soup, you're tuned in to the swirl of the spoon and the gentle simmering sound. You’re fully present in the moment, enjoying the cooking process as a form of a mindfulness practice.
The key to mindful cooking is not rushing, but allowing yourself the time to really be in the kitchen—physically, mentally and emotionally. It can make your meals more enjoyable, and bring a sense of calm and focus that can enrich other areas of your life.
Benefits of mindful cooking
Mindful cooking blends the calm of meditation with culinary creativity. It's about being fully present in the kitchen, so your attention is completely focused on the process of making a meal. When you cook mindfully, you're not just mechanically chopping vegetables or stirring a pot. You're aware of every color, scent, and texture, and you're fully engaged in creating something nourishing. Mindful cooking can help contribute to a happier, more focused, and more satisfying life.
Mindful cooking can increase happiness
Cooking with mindfulness can turn the kitchen into a space of joy where you can express your creativity. This positive experience can lift your mood and make you feel happier.
Cooking mindfully may encourage better focus
When you practice mindful cooking, you train your brain to concentrate on the task at hand. This heightened focus can spill over into other areas of your life, helping you concentrate better at work or in conversations with loved ones.
Mindful cooking can improve life satisfaction
There's a unique satisfaction that comes from creating something with your own hands. Mindful cooking allows you to experience this deeply, as you're fully engaged in making meals that nourish both your body and mind. This sense of accomplishment and pride can boost your overall satisfaction with life.
Being mindful in the kitchen may reduce stress
The kitchen can be a retreat from the busyness of everyday life. Mindful cooking can help slow your thoughts and calm your mind, reducing feelings of stress and anxiety.
Being mindful while cooking can decrease irritability
Regularly practicing mindfulness can help in managing your emotions. It can provide a sense of calm that helps you handle irritations or frustrations in a more relaxed and patient manner.
Mindful cooking may enhance other mindfulness skills
Mindful cooking is not just about the food—it's also about developing personal skills:
Acceptance: You can learn to take things as they come.
Creativity: You might experiment with flavors and ingredients.
Patience: You may learn that good things take time.
How to practice mindful cooking - 7 steps
Creating a mindful kitchen is about designing a space that supports your mindful cooking experience. A mindful kitchen can become a sanctuary where you can find peace, joy, and a deeper connection with the food you prepare.
1. Declutter your space
Start by clearing your kitchen counters and workspace. Remove any unnecessary items that might cause distraction or make the space feel crowded.
2. Organize your tools and ingredients
Arrange your cooking utensils, pots, pans, and ingredients in an orderly fashion. Knowing where everything is can help reduce stress and make your cooking experience more efficient and enjoyable.
3. Introduce natural elements
If possible, try adding plants or flowers to your kitchen to help purify the air and add a touch of nature, which can be calming.
4. Ensure good lighting
Make sure your kitchen is well lit. Natural light is best, but if that’s not possible, choose lighting that’s bright enough to cook comfortably but not so harsh that it feels overwhelming.
5. Play soft background music
If you enjoy music, play gentle, soothing tunes in the background. This can help create a relaxing environment for mindful cooking.
6. Create a comfortable temperature
Adjust the temperature in your kitchen to be comfortable—not too hot and not too cold. If you have the oven on and it’s too hot, consider cracking a window or bringing a fan in to make it more comfortable.
7. Keep your kitchen clean
Regularly clean your kitchen. A clean space can help clear your mind and improve your focus while cooking. It can also be beneficial to practice cleaning as you go. That way you won’t have a sink full of dishes at the end of each meal.
8 tips to help you practice mindful cooking
Transforming your cooking experience into a mindful practice is simpler than you might think. These tips can help you turn cooking into a time of mindfulness and relaxation.
1. Clear away digital distractions
Turn off your phone, TV, or any other digital device that might interrupt you. This helps you focus fully on the experience of cooking. If you need a device for a recipe, consider putting it on do not disturb mode to keep your notifications at bay.
💙 You can also press play on one of our soundscapes like Cozy Cabin to help set a peaceful tone while you cook.
2. Create a cooking ritual
Establish a ritual to start your cooking session. It could be as simple as lighting a candle or playing soft background music to set a calm atmosphere.
💙 Looking for some peaceful music to play while you’re cooking? Check out one of our Calm Playlists like Late Night Jazz.
3. Pay attention to your senses
As you cook, notice the different smells, sounds, tastes, and textures of the food. Listen to the sizzle of onions in the pan, or feel the texture of fresh dough under your fingers. These practices can help you soak up the present moment.
4. Breathe deeply
If you start to feel rushed or distracted, pause and take a few deep breaths. This can help bring your focus back to the present moment.
💙 Consider a short breathing practice before you begin cooking like Reset with the Breath.
5. Be mindful of your ingredients
Take time to think about where your ingredients come from. You might even consider the journey they took to reach your kitchen and feel gratitude for all the people involved in growing, harvesting, and transporting them. If you’re using local ingredients from farmers or vendors you know in your community, your food might have an even more personal touch to it.
6. Practice gratitude
Take a moment to be thankful for the opportunity to create a meal. Appreciation for the food, your skills, and the time you have for cooking can enhance your experience. Gratitude and appreciation for the folks who grew or cultivated your ingredients can also increase your gratitude.
💙 Check out this Gratitude Practice from our Mindful Eating series.
7. Enjoy the cooking process
Allow yourself to take more time than usual. Enjoy each step, whether it’s chopping vegetables or stirring a stew. There’s no rush. Try practicing mindfulness on days or nights where you’re not in a hurry to get something on the table.
8. Cook with intention
Approach each cooking task with purpose. Whether you’re peeling potatoes or seasoning a dish, do it with care and attention. Enjoy the methodic nature of the task. Peeling or chopping veggies can be very meditative once you get into a rhythm.
💙 Explore the rest of our Mindful Eating series that discusses how to enjoy your meal mindfully once it’s on the table.
Mindful cooking FAQs
What is mindfulness cooking?
Mindful cooking is the practice of being fully present and attentive during the process of preparing food. It means focusing on each step of cooking, from selecting ingredients to chopping and cooking them. In mindful cooking, you pay attention to the colors, textures, smells, and tastes of the food, and appreciate the effort that goes into making a meal. This practice turns cooking from a routine task into a peaceful and enjoyable activity, where you can find calmness and joy in the simple act of making food.
What are the activities of mindful cooking?
Mindful cooking involves several activities that encourage you to be present and engaged in the cooking process.
Planning your meal thoughtfully, considering the ingredients and their health benefits.
Preparing your ingredients with care, noticing their colors, textures, and scents.
Cooking the food attentively, observing the changes in the ingredients as they cook.
Tasting your dishes mindfully, savoring each flavor and texture.
Cleaning up with awareness, appreciating the kitchen space and the meal you've prepared.
Each of these activities helps you focus on the moment and enjoy the experience of cooking.
What are 3 mindful eating habits?
Three mindful eating habits include:
Eating slowly and without distraction: Take your time to eat, chewing your food thoroughly rather than rushing through a meal. Avoiding distractions like TV or smartphones so you can fully focus on eating.
Listening to physical hunger cues: Pay attention to your body's signals for hunger and fullness. Eat when you're truly hungry and stop eating when you’re comfortably full, instead of eating out of boredom or habit.
Appreciating your food: Take a moment to think about where your food came from, the effort that went into preparing it, and the flavors and textures you experience with each bite. This helps in developing a deeper connection and appreciation for your meals.
How do you practice mindfulness while eating?
To practice mindfulness while eating:
Begin by looking at your food, noticing its colors and textures.
Smell your food and think about the aroma.
Take small bites and chew slowly, paying attention to the flavors and textures in your mouth.
Put your utensils down between bites to help slow down your eating.
Think about the journey of the food, from where it was grown to how it was prepared.
By following these steps, you can turn eating into a mindful experience, where you nourish both your body and your mind.
Calm your mind. Change your life.
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