TLDR: Feeling guilty about unhealthy meals? Learn how to change your mindset using Buddhist teachings.
Hot cakes, sausages, scrambled eggs, hash browns, maple syrup, and butter. That was my breakfast at McDonald’s one Sunday. I enjoyed consuming them, but by the end of the meal, a wave of discomfort washed over me. My joy was eclipsed by a nagging inner dialogue: Should I have eaten this? How will this meal impact my weight and health?
Health: A precious gift
Knowledge is wealth. I have access to plenty of information about staying healthy thanks to science and the internet, which tells me what I need to avoid: food that is ultra-processed, or food that has pesticides, herbicides, hormones, added sugar, or unhealthy fat. The Buddha also praised health as a gift. Dhammapada verse 204 states that:
“Health is the greatest gift,
Contentment is the greatest wealth,
A trusted friend is the best relative,
Nibbana is the greatest bliss.”
It is indeed the greatest gift because it allows us to fulfil our responsibilities, do good, and cultivate our minds. Taking care of ourselves helps us avoid unnecessary suffering caused by health-related problems.
Being fit also makes us feel mentally and physically better. However, should guilt accompany every meal that I deem less-than-ideal? To me, an ideal meal is loaded with vegetables, balanced with some protein and carbs, and is low in oil and processed food.
Can I pursue health while avoiding unwholesome states of mind such as guilt, aversion, and dissatisfaction?
I believe so. Here are some of my reflections guided by the Buddha’s teachings to change how I approach eating while still striving to stay healthy.
Seeing Kamma in the food that we eat
To be reborn as human beings and have food to eat, a great deal of merit is required.Merit refers to the results of our good deeds.
According to the Laws of Kamma, when we think, speak, or act with good intentions, positive outcomes and happiness follow. Conversely, deeds driven by bad intentions—rooted in greed, hatred, and ignorance—lead to negative results and suffering.
Each meal is the fruit of the good seeds we have sown in the past and is a blessing. Since we cannot predict when or how these blessings will manifest, let us treasure every meal with gratitude, appreciating the good kamma accumulated from past lives.
We are dependent on even the smallest conditions for survival
Favourable external conditions are essential for food to be available to us: the right amount of sunlight, water, and nutrients, along with time. If you have ever grown fruits or vegetables, you know how long it takes for a seed to germinate, grow, and bear fruit.
Some vegetables can only be harvested once, while certain trees take years to produce. Beyond that, food must reach us without disruption. War, famine, pandemics like COVID-19—any of these can interrupt the chain of access.
Each meal is also the culmination of the efforts of multiple living beings: from farmers and workers across the entire supply chain to functioning ecosystems that depend on insects, animals, and other organisms.
Moreover, the meal before you is made possible by your own hard work or that of your parents/partner, who earned the means to provide it—no matter how simple or modest it may be.
Knowing that ‘Enough’ is relative
Sometimes, having food is enough. Some of the challenges we face with food stem from the overwhelming amount of information available and the freedom of choice we enjoy—privileges often tied to higher socioeconomic statuses.
While this abundance is a blessing, it can also complicate our relationship with food and raise our standards significantly.
For instance, anything else apart from my ideal meal would make me feel like I am not eating “well”. In this pursuit of “better” food, we can easily forget that simply having a meal that provides us with some nutrients and energy is already enough to sustain us through the day.
A meal that feels inadequate to us may be a source of much-needed sustenance for someone else. As some mothers would tell their children—albeit with a touch of exaggeration—“the children in Africa/India have no food to eat, you know.” This perspective helps us loosen our grip on perfection and appreciate simply being fed.
Are your strings too tight?
Developing a good habit takes time, and balance is essential. Venerable Sona was a monk whose practice did not progress despite exerting a lot of effort such that his feet bled from practising walking meditation continuously.
Buddha then gave him an analogy: If we were to tune a musical string instrument and made the strings too loose or taut, it would not play properly. Similarly, “if effort is over aroused, it would lead to restlessness; if effort is too slack, it would lead to laziness. Therefore, Sona, you should arouse your effort evenly, and keep the spiritual faculties balanced…”.
This advice can be applied to our effort towards living healthily too. Modern insights align with this teaching, such as those found in Atomic Habits, a book that presents evidence-based strategies for building new habits.
It emphasises that sustaining a habit requires starting small with room for growth, making it rewarding, and prioritizing consistency over intensity—principles that echo the Buddha’s guidance on finding balance.
The hard truths of taking care of ourselves
Sickness, ageing, and death are inevitable. Regardless of how well we take care of ourselves, we will grow older, and age-related decline will follow.
Minor or chronic illnesses may also arise due to the ripening of previous bad kamma, i.e., deeds performed with unwholesome intentions rooted in greed, hatred, and ignorance.
While we can eat healthily, exercise, and do our best to maintain our youth and health, these efforts cannot stop the passage of time or the impermanent nature of life. Age and sickness will eventually catch on, as this is the reality of existence.
The impermanence and suffering inherent in life give us a reason to practice the dhamma. Ultimately, we all wish to avoid aging, sickness, and death but they are inevitable so long as we are bound to samsara–the cycle of birth and death–and lack wisdom to see things as they truly are. This is the very reason why we practice the noble eightfold path: to cultivate the wisdom needed to free ourselves from this endless cycle of suffering, once and for all.
Connecting the dots
Having reflected on these, I feel a sense of gratitude and contentment. I am thankful for the simple privilege of having food and learned to be more content with whatever form my meal takes.
When I enjoy an expensive or nutritious meal, I appreciate the merits I have accumulated that made this possible. I am also grateful for the hard work that enables me to pay for each meal or for the generosity of the person treating me.
On the other hand, if I eat something I perceive to be unhealthy, I will remind myself to make better choices in the future, be content that I get to satisfy my hunger, and mindfully enjoy the meal by being present.
This involves being aware of why I am eating, what I am eating, and how I am eating, as well as observing the feelings and sensations that arise in the process.
Now that I am grateful, I am reminded that not everyone gets to eat when they are hungry, and this reflection gives rise to compassion and generosity.
I feel the urge to give others the chance to have a hearty meal through almsgiving and charity. At the same time, I recognise that some things are beyond my control, which helps me let go of my attachment to specific outcomes and find greater peace.
Finally, I am purposefulwith my time, and mindful of the efforts to sustain this body. I also understand that nourishing this human form serves a higher purpose: to cultivate the mind, develop wisdom, and walk the path toward liberation—a feat unique to the human experience, made possible by our mental faculties and the delicate balance of pleasure and suffering we experience.
Food contemplations for a healthier mindset
To maintain the right mindset about food, there are two contemplations that offer different approaches to mindful eating. You may choose the contemplation that resonates with you.
The first contemplation, practised by the Sangha–community of monks and nuns–before meals, focuses on discipline, moderation, and purpose. It reminds us to eat for nourishment rather than indulgence:
“Wisely reflecting…I eat this food. not for fun, not for pleasure, not for fattening, not for beautification, but only for the maintenance and nourishment of this body, for keeping it healthy, for helping with the holy life. Thinking thus, I will allay hunger without overeating, so that I may continue to live blamelessly and at ease.”
The second contemplation by Venerable Thích Nhất Hanh, is more poetic, expansive, and relational, emphasising interconnectedness, gratitude, and compassion. It broadens our awareness to include the effort of countless beings and our responsibility to the planet:
This food is the gift of the whole universe, the earth, the sun, the sky, the stars and the hard and loving work of numerous beings.
May we eat with mindfulness and gratitude so as to enjoy every bite.
May we transform our unwholesome mental formations, especially those that cause us harm, as they indirectly harm all we touch.
May we keep our compassion alive by eating in such a way that we reduce the suffering of living beings, preserve our precious planet, and reverse the process of global warming.
We accept this food so that we may realise the path of understanding and love.
Every meal is an opportunity—not just to nourish our bodies but also to cultivate wholesome qualities like generosity, gratitude, contentment, and mindfulness, and develop our minds and wisdom. Let us eat with intention, strive for balance, and savour each moment as a gift. Wishing you good health and success in your practice.
Wise Steps:
Identify the negative thoughts you would like to reduce and what positive ones you can replace them with. For example, I often find myself critically analyzing what I eat. When I catch myself doing that, I could replace that habit with a new habit that involves listing three reasons why I should be grateful for the meal. You could also replace your negative thoughts with some of the reflections provided above, depending on the nature of your thoughts.
Identify a couple of reflections from the above article that resonate with you. If others come to mind, take note of them.
Consider when you would like to reflect on them proactively. For instance, you might choose to reflect on the 5 contemplations by Venerable Thích Nhất Hạnh before each meal.
Buddhist Film Reviews is a partnership series between HOL & THIS Buddhist Film Festival 2021 (25 Sept – 8 Oct’21). Themed “Open your mind”, THISBFF 2021 features 15 thought-provoking documentaries and feature films from 12 countries.
TLDR: The journeys of two young men searching for answers converge at Plum Village. It offers light in a world where we see escape as the only means to happiness.
It often feels that a day barely passes without the media talking about mental well-being or climate change as a subject that demands our attention. However, it is rare for a film to stir your attention and make you sit up to notice these issues.
Director Wouter Verhoeven’s heavy use of first-hand footage, interviews with protagonists and others brings into focus, the plight of Mother Nature and burnout in life.
Wouter masterfully uses mindful pauses in the film (shots of nature and the characters doing mundane activities) to create moments for reflection.
His main message is clear throughout the entire film: The way out of these crises starts when we look inwards.
The film, with momentary commentary by the Zen Master Thich Nhat Hanh, further enhances the impact of the film’s message.
The founder of Plum Village teaches, “The way out is in. The way out of climate change is inside each of us.” His invitation is to pause: to stop running and observe what is really going on.
The Way Out is Reflection
Wouter’s documentary focuses on two protagonists: Eddie, an environmental activist struggling to prevent fracking in Yorkshire, England; the other, a London banker facing an existential crisis. The banker, upon deeply examining his life, discovers its monotony and emptiness.
The film lays bare their attempts to remedy that despair in both their searches. Eddie searches for environmental protection while the banker searches for meaning.
As I watched the film, I was moved by the protagonists’ raw, unfiltered examination of their lives. The courage to confront their insecurities and uncertainty struck a chord within me. In a world where social validation of positivity is lauded, this film was a breath of fresh air.
For example, the banker realises that so many peers are depressed, in spite of their material success. He reflects that everyone is living in a fishbowl: one can look outside of the bowl but is incapable of experiencing the ocean outside (real world).
“There is a place for peace to reign, to settle, and you should go there. You know how to do it.” – Thich Nhat Hanh
“There is a place for peace to reign, to settle, and you should go there. You know how to do it.” – Thich Nhat Hanh
The Way Out is Harmony
What makes this film worth sitting up and paying attention to? For me, it was the Director’s elegant weaving of the two stories into one storyline. As I watched the film, I was trying hard to understand how the two protagonists’ stories would meet. Hint: Plum Village is the centre stage.
Within the film, harmony is achieved by the director’s thoughtful mix of tense scenes of confrontations with still nature shots and interviews with a Plum Village monastic.
The monk speaks to Eddie about his confrontations with the fracking industry and how Eddie feels about it.
“Don’t make a front, make a circle, there is no one to fight. We suffer because we don’t know better,” the Buddhist monk counsels Eddie as he faces burnout over his cause.
Nuggets of wisdom like this sprinkled throughout the film makes it a compelling watch. The film is not alarmist but rather, awakening.
The Way Out is Change
The most beautiful part of the film is watching how these two protagonists transform their mental states, especially after they come into contact with Plum Village, a Zen monastery in France. Seeing their calm faces while meditating, and their serene smiles while doing temple chores brought a smile to my face.
Eddie’s calm focus while making bread for fellow practitioners and the banker’s gaze while being in the monastery garden were my favourite scenes of inner change for these two characters.
Seeing Eddie and the banker find the strength to feel comfortable in their own skin and at peace was a relief. It was akin to witnessing a fish finding its way out of the fishbowl into the greater ocean. Change can be painful but necessary.
Change enables to let go of superficial & lesser happiness for the greater & deeper happiness in life.
Who do I Recommend the Film for?
Friends who find themselves stuck in the grind of the 9-to-5 or those feeling burnout from championing causes close to their hearts.
This film speaks directly to you and is unafraid to show you the costs of your ideals. It is a great introduction for those new to Buddhism as the film gives a taste of how Dhamma can be applied in real-world situations. How do we approach people who are in direct conflict with our values? How do we face an existential crisis? The film is a perfect illustration of Buddhism in action without requiring deep Buddhist knowledge.
You will be challenged to stop running and to take a pause. To find a mindful and peaceful way out.
A positive post-note to the film: In 2019, the UK government halted fracking in England. This effectively bans fracking in the UK, a watershed moment for activists and the environment. Scientific studies warned it was not possible to rule out unacceptable consequences for those living near fracking sites.
Liked what our author experienced? Book your tickets right now!
TLDR: We often go through life unaware and miss out on the treasure in our heart. The jewel within that is self-awareness is this treasure that differentiates humans from animals.
What is self-awareness? We use this term to describe whether someone is self-aware or not. For example, I never thought that my father had no self-awareness when I was young. He was and still is quick to anger, dislikes any slight form of challenge (depending on who the challenger is), and loves to pick on me. I had thought that he just hates me for reasons unknown.
But as I grew older and encountered some new age spiritual books and later rational teachings by the Buddha, I realised my father has no self-awareness. Although realising his denial of this inner awareness changed my feeling of low self-esteem (being the object of his tirades) to compassion, I feel sorry he does not see the jewel within that is self-awareness.
What is Self-Awareness?
Self-awareness theory is the ability to see yourself clearly and objectively through reflection and introspection according to positivepsychology.com. Although it is not possible to attain total objectivity about yourself based on the theory, there are degrees of self-awareness and it exists on a spectrum. Having inner awareness allows you to accept yourself, see the perspectives of others, change yourself, communicate better and to make better decisions.
When I was a young adult, positive psychology and studies into self-awareness was at its nascent stage. I never thought I had awareness of myself.
I thought that being able to see others’ perspectives, probe my values and how others see me, was me being overly sensitive or having empathy.
I thought my ability to reflect caused much suffering because those around me who did not reflect much, seemed to enjoy life better. They were happy with sensual pleasures such as food, exercise, travels and work while I felt there is something more than these things in life.
Thus, instead of being glad I have a tendency towards self-reflection, I detested it. It made me miserable. I wasn’t able to occupy myself from one thing and the next like the others do. I read and reflected a lot on philosophy.
This inner sense that something is not right with the general purpose in life (to work, earn and buy a home or get married) disturbed me.
I even rebelled against such a life cycle by wanting to be different. Unfortunately, I did not encounter Buddhist teachings till my 30s.
The Difference Between Humans and Animals
I was teaching a Buddhist class recently and shared how the contemplation of death can bring about a purpose in life. Based on the dhamma talk given by Ajahn Anan, he asked what is the purpose of life? He said if we ask this question, most people would not be able to answer. He added that most people live to fulfil their physical duties (work for food), eat and sleep. They repeat this cycle until the day they die. He asked, if this cycle of life is different from that of a chicken? A chicken too forages for food, eats and sleeps until it dies.
Until I encountered the Buddha’s mind training, I wished I had no self-awareness. What is the purpose of being aware of myself when I suffer pain and death? I’d rather not know. Moreover, my reflections were a torture more than a joy because others said I think too much.
But being able to be aware of the self, is what differentiates us from animals. It is also this quality that produces human intelligence.
Ajahn Anan continued to say, if we do not utilise our intelligence and mindfulness, we are no different from animals. His words made me thankful today that I have a sense of inner awareness.
The Purpose of Having Awareness
Why is having an inner sense of awareness considered having a jewel within? Without an inner awareness, we cannot embark on the path, whether Christian, Hindu, Buddhism or even scientific inquiry to find out what we really are. Our lives would be buffeted endlessly by the vicissitudes of life while we strive over and over to find impermanent solutions that are outside of us.
Self-awareness is used to great heights in the teachings of the Buddha. One can realise the liberation of the mind through inner reflection, and probing into what makes up the self.
The self is made up of the mind and the body. Both the sensations of the body and mind are conditioned by the objects our senses come into contact with. The sensations arising from our contact with objects of our senses come and go and are impermanent.
Due to our wrong views that what we come into contact with are permanent, we cling. For example, someone may make a passing critical remark and we hold onto that remark as attacking our permanent self. We may feel insulted. This causes ill will to arise, even if the person who made that remark forgets about it entirely because s/he is not mindful. This is not to say we become doormats for people to be rude or to criticise us, but there is no need to hold on and hurt ourselves. We can simply inform that person and forget about it.
We neglect to see what we see as the self, is easily collapsible. The more we hold onto having a precious self, the more fear and ill will can arise. In today’s world, catching a virus such as Covid-19 can kill us. Taking the vaccine may also kill us. In fact, natural disasters can also easily kill us. We are unaware of our vulnerabilities. St. Teresa of Avila asked, why do we crave living so much when there are so many uncertainties? She was a Catholic Carmelite nun living in the 15th century and had several episodes of ill health that nearly took her life.
The Buddha taught us to build our self-awareness – the ability to be objectively aware by first quieting the mind through the practice of virtues and meditation.
With our awareness sharpened by these practices, we begin to see in our mind the constant flux of things – such as the impermanence of materials and our thoughts about them. Seeing the constant flux teaches the mind to let go instead of clinging onto things.
Ajahn Anan often extols in his talks that we never know when we will die. The body does not belong to us. Make use of the body we have towards the true purpose of life – to build treasures in our heart (the cultivation of the heart in love, compassion, joy and equanimity) with the path taught by the Buddha before we die. It is our unenlightened hearts which clings that go on, we cannot take the body or our material possessions with us upon death.
Wise Steps:
If you find yourself reflecting on your actions and values, you have a sense of self-awareness. Be glad that you have this jewel in your heart!
Cultivate and strengthen your self-awareness with meditation.
Utilise your awareness to look within to see a constant change in your mind and body and find out what you are.
