5-Minute Kitchen Mindfulness

Time needed: 5 minutes (90-90-120 seconds)

Setting: Kitchen while cooking

Purpose: Engaging fully with cooking process through clear stages

1. Ingredient Awakening (90 seconds)

What: Before starting recipe:

- Pick up each main ingredient

- Close eyes, inhale its scent

- Notice texture against fingers

- Observe natural colors/patterns

- Choose one scent to really explore deeply

Notice: Which smells spark memory, how scents change when combined, what makes you hungry

Why: Activates sensory awareness, builds ingredient knowledge, enhances flavor appreciation

2. Recipe Flow (90 seconds)

What: During cooking process:

- Read full step before doing it

- Notice rhythm of your movements

- Feel temperature changes

- Watch transformations happen

- Listen to cooking sounds

Notice: Natural cooking rhythm, how ingredients change, your growing confidence

Why: Builds cooking presence, reduces mistakes, creates flow state

3. Mindful Reset (120 seconds)

What: During cleanup:

- Clear space systematically

- Feel warm water on hands

- Notice shine emerging

- Return items thoughtfully

- Leave one surface extra clean

Notice: Satisfaction in restoring order, completion feelings, kitchen's fresh energy

Why: Creates closure, maintains cooking space, respects process