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The Energy of Mindfulness

While Cooking

ARTICLE IN A NUTSHELL

1. What does science say about being mindful and the health benefits it provides?
2. Mindfulness vs. meditation – isn’t it the same thing?
3. Tips on how to practice mindful cooking!

Mindfulness can be practiced at any time,
wherever you are, whoever you are with,
and whatever you are doing, by showing up and
being fully engaged in the here and now.

INTRO

We begin with the understanding that the world’s first scientists were not dressed in white coats and working in laboratories.  They were alchemists and healers who gained their knowledge through religious and spiritual practices, which provided them with the ability to quiet their minds and discover amazing things while elevating their consciousness.  Through this practice, they were able to gain awareness about the power of breath and how it affects the way we feel, the way we eat, our digestion, our thoughts, sleep quality, and numerous aspects associated with our physical and mental health.  
Today, many attribute the art of mindfulness to Eastern beliefs such as Hinduism and Buddhism; however, it can be said that it also has its roots in other religions such as Judaism and Christianity.  Many Eastern practices adopted mindfulness as one of the most important elements that support healing,  nourishment, and vitality to the body and mind as a whole – the connection between mind, body, and spirit.  These healers understood that mindfulness can directly affect what we now know as the parasympathetic nervous system, reducing stress and anxiety by expanding the level of consciousness and perception to see, hear, and feel more clearly.
At the Energetic Health Institute, we learn that mindfulness is about being present in the moment while also trusting in the presence of the moment. Therefore, bringing awareness to anything that you are doing creates an energy flow of the here and now.  Modern-day science shows that through mindfulness, we are able to support healing physically and mentally.
For many people, cooking is a chore. The hectic daily routine often makes meal preparation a rushed experience, even for those who love to cook.  With that in mind, this article explores the numerous health benefits that make this act something you will want to incorporate in all of your daily tasks – including cooking.  Mindful cooking is an opportunity to become more aware of what you are cooking and eating. This knowledge can help you choose healthier foods and improve your physical and mental health through good nutrition. (1)
Let’s explore how mindfulness can help you turn cooking into a creative, energetic experience  – even on busy days and regardless of your cooking expertise.  Learn to slow down and feel grateful for the food you eat while preparing a healthy meal for yourself and your family. 
Dr. H Ealy Energetic Health Institute Holistic Nutrition Vitamin Nutrient

M. Moriah Mor , CHN
Owner and Founder of
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Energetic Health Institute

March 24, 2025

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MINDFULNESS VS. MEDITATION

Since the beginning of time, the practice of conscious breathing has been a part of ancient religious and spiritual traditions as a source of wisdom worldwide. It explores the existence of the soul and how we can connect to higher levels of consciousness. As the practice of conscious breathing evolved, studies began to emerge regarding meditation, the health benefits of mindful breathing, and its effects on the parasympathetic nervous system, drawing interest from Western society. 
While mindfulness and meditation go hand in hand, they are not the same.  Mindfulness is the art of being present – a quality you can express not only while meditating but also through every moment of your life – it’s an awareness that arises through paying attention to what you are doing in the present moment without judgment. Meditation entails a dedicated practice where an individual uses a technique – such as mindfulness or focusing on no-thought through breath work to achieve a mentally clear, emotionally calm, and stable state. While the two are not the same thing, they do complement one another extremely well. (2)
Mindfulness is being aware. It’s noticing and paying attention to thoughts, feelings, behavior, and everything else. Mindfulness can be practiced at any time, wherever you are, whoever you are with, and whatever you are doing, by showing up and being fully engaged in the here and now. Therefore, mindfulness is a moment-to-moment awareness of one’s experience without judgment. In this sense, mindfulness is a state and not a trait. (3)

How to Cook Mindfully…
“See with your eyes, smell with your nose, taste with your tongue.”
~Zen master Tenkei~

WHAT IS MINDFUL COOKING?

Mindful cooking is the opposite of being on autopilot.  According to Zen Masters and noted healers, mindfulness is about simply being present when you cook, fully engaged with the food and your relationship to it, from the earth it was grown into to the moment it is eaten for nourishment. A beautiful description by Zen Master Edward Espe Brown says, “Mindful cooking is the act of being aware of the food with all your senses, and of how you transform it with your hands, knives, herbs, and heat—making it taste alive, nourishing yourself and those who eat your meals.” (4)
This awareness automatically brings the activity of mindful cooking to life, giving it energy and vitality – passing energy from the body and hands to the food that is being prepared and vice versa. 
To accomplish this so-called trick of mindfulness—making your experience and the food you cook come alive—it is important not to bring the judgment of your cooking expertise into the scenario. Be aware, take the time to nourish your body even on busy days, and do not just grab a packed meal or carelessly throw together a sandwich while on the cell phone. Research shows that these simple steps of conscious awareness can bring exceptional health benefits. 
Keep in mind that the way we eat is just as important as what we eat. Mindful eating practices, such as chewing slowly and savoring each bite, promote proper digestion and assimilation of nutrients. 

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HEALTH BENEFITS OF IMPLEMENTING MINDFULNESS

Studies have shown that practicing mindfulness benefits both physical and mental health while improving health conditions, including: (5) (6)
  • Irritable Bowel Syndrome 
  • Fibromyalgia
  • Psoriasis
  • Anxiety
  • Depression
  • Pain relief
  • Unhook from unhealthy habits and addictions
  • Soothe insomnia
  • Post-Traumatic Stress Disorder
Studies show that people who practice mindfulness have a striking change in the expression of 172 genes that regulate inflammation, circadian rhythms, and glucose metabolism and a decrease in their blood pressure. (7)
Research shows that developing this human capacity to observe ourselves and our surroundings non-judgmentally and with compassion has deep and nourishing effects on our well-being that ripple out into our daily lives and communities. (6)
When we intentionally place our internal focus of attention on a mindfulness practice, we induce a unique state of brain activation during the practice. With repetition, this intentionally created state can become an enduring trait, resulting in long-term changes in brain function and structure. This is a fundamental property of neuroplasticity—how the brain changes in response to experience. (8) (9)
Mindfulness is shown to improve our ability to relate to others and ourselves with kindness, acceptance, and compassion. These positive changes support energy-cultivating responses based on Traditional Chinese Medicine – 5 Elements Perspective – including: (3) 
  • Self-Control and Awareness
  • Trusting in life’s perfection
  • Confidence
  • Forgiving
  • Improved Mental Clarity
  • Improved Emotional Intelligence and Joyfulness

In today’s rush, we all think too much, seek too much, want too much
and forget about the joy of just being.
– Eckhart Tolle

MINDFULNESS FOR KIDS AND STUDENTS

Adults are not the only ones who can benefit from mindfulness.  Research shows that when the practice of mindfulness is introduced at an early stage in life, it creates positive changes in children into adulthood.  The overall health benefits are vast, including the following: (9) 
Research confirms that for children, mindfulness can: 
  • Mitigate the effects of bullying 
  • Enhance focus in children with ADHD 
  • Reduce attention problems 
  • Improve mental health and wellbeing
  • Improve social skills 
Additional health benefits include:
  • Decrease stress  
  • Improve emotion regulation
  • Higher brain function
  • Increase immune function
  • Improve general health
  • Improve academic success
  • Improve social and emotional learning
  • Experience feeling connected
  • Enhance ability to deal with illness
  • And so much more… 
What to learn more? Here are “15 Tips for Teaching Mindfulness to Kids and Teenagers”
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HOW TO PRACTICE MINDFUL COOKING

Tips for practicing mindful cooking – Finding your unique rhythm and joy!
  • When practicing mindfulness in the kitchen, treat cooking like an act of self-care and embrace the beauty of a home-cooked meal.
  • There is nothing wrong with a bit of jazz or your favorite soft cooking music in the background.
  • Focus on one recipe step at a time, as each step will engage different senses.
  • Focus on all 5 senses throughout the cooking experience – have some fun and explore your creativity. If you’ve chosen a recipe with a lot of cooking time, sit back and focus on the constantly changing smells and sounds happening in your kitchen.
  • Get those creative juices flowing and prepare something you’ve never tried to cook before! 
  • Incorporate gratitude into your life – I will leave this for you to determine what you are grateful for. 🙂
  • Don’t forget, mindful cooking is an awesome way to get family and friends involved with meal preparation and clean-up – quality time is priceless. 🙂 
Tips to get started with mindful eating:
  • Avoid distractions like TV or electronic devices while cooking and eating – gentle, calming music can be soothing; however, if it results in a distraction, skip it.
  • Breathe and eat slowly, chew well, and always pay attention to the taste, texture, and aroma of each ingredient.
  • During mealtimes, be sure to pause your day and take time to sit down at the table to enjoy your food.
  • Put your fork down between each bite so you can focus all your attention on the flavors, textures, aromas, and sounds of your food.
  • Pay attention to the signals your body is sending you – knowing you are hungry is just as important as knowing you are full!

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FINAL THOUGHTS

Being mindful, in general, is one of the greatest gifts you can give to yourself. When we awaken this awareness of being present in the moment, without judgment, and aware of the rhythm of our breath, magic occurs throughout the body, ultimately enabling our true selves to shine. Regardless of the hectic day or upcoming project deadline, set aside those precious moments to feel that magic by giving your heart to the activity of mindfulness.
I invite you to explore a deeper connection to food and the overall cooking process. There is no hurry, no judgment, and no pressure. Just organic ingredients, kitchen utensils, your hands, your mind, and your breath. Before getting started, be sure to set your intention and purpose! Let your creativity shine through!
Visit EHI’s e-Library and learn about “Eating Healthy Sweet 16,” a series of articles based on Dr. Henele’s teaching concept that assists you in developing mindful eating/cooking practices for the whole family.
To Your Good Health,

ABOUT THE AUTHOR

Dr. H Ealy Energetic Health Institute Holistic Nutrition Vitamin Nutrient

M. Moriah Mor, a Certified Holistic Nutritionist, owns GreenSilk.com. The company is committed to helping individuals live healthier lifestyles through education, nutrition, life science research, and the development of Professional, High-Grade, Premium health products.

Moriah is a graduate of the Energetic Health Institute and the University of Southern California. She has been recognized for her outstanding dedication and contributions to the health and wellness industry for more than 18 years. Her interest is in researching the latest scientific breakthroughs in the holistic health field. She is currently working toward her Doctorate in Natural Medicine.

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ARTICLE CITATIONS​

  1. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
  2. https://positivepsychology.com/differences-between-mindfulness-meditation/
  3. https://www.apa.org/monitor/2012/07-08/ce-corner
  4. https://tricycle.org/magazine/mindfulness-jeff-wilson/
  5. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/
  6. https://www.mindful.org/the-science-of-mindfulness/
  7. https://www.wbur.org/news/2018/04/06/harvard-study-relax-genes
  8. https://redleafwellness.ca/blog/boost-cognitive-health/
  9. https://positivepsychology.com/benefits-of-mindfulness/#benefits-kids-mindfulness

DISCLAIMER & COMPLIANCE

***All Information Shared In This Article Is For Educational Purposes Only. All Statements Have Not Been Evaluated By The US Food and Drug Administration (FDA). Go Here For A Current List Of The FDA’s Position On Various Therapeutic Interventions. We Are Required To Inform You That Any Information Presented In This Article Is Not Intended To Advise, Diagnose, Treat, Cure, Or Prevent Any Disease Including COVID. Additionally, We Are Required To Inform You That Any Information Presented In This Article Is Not Intended To Constitute Legal Advice Or Service. Always Consult With Qualified Licensed Medical Professionals & Legal Experts Before Enacting Any Information Presented Herein.***

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