In this section we provide some research-based approaches for effective savoring. First, we offer some general guidelines that will help as you come up with your own exercises for savoring. Next, we include a menu of exercises that you can practice to find other approaches that may work for you.

How to Savor

Savoring doesn’t require years of training or any special equipment. Anyone can start savoring at any point in time. Simply step back to notice a positive event and the details surrounding the event, letting in the positive feelings and allowing them to linger.
 
Outline of steps of savoring adapted from Harrison et al. (2013):

1. Start by choosing an activity to savor. Everyone has activities they enjoy and that give them positive feelings. It may be cooking, taking photos, going on walks, or journaling. Whatever it may be, carefully consider which activity would be suitable for you to savor. Savoring does not have to be an extravagantly planned out exercise. The activity of choice may be big or small. Making a list of possible activities to savor may help in narrowing down the activity. Once the list is ready, pick an activity, making sure that the activity is realistic, yet stimulating. You may quickly lose interest in an activity that is too easy. Whereas choosing an activity that is too difficult has the opposite problem of requiring too much effort. Finding an activity that is just right will ease the process of getting started. 

2. Schedule a time to engage in the activity of choice. While savoring does not have to be a scheduled event, it may be wise to set aside time for savoring, allowing enough time to transition in and out of the activity. Try to avoid the demands of other responsibilities and be fully present in the activity to capitalize on the experience. 

3. Engage in the chosen savoring activity. There is no need to jump into the activity and attempt to accomplish everything at once. Taking slow and small steps may make for a more enriching experience. For example, if your savoring activity is cooking, the first step may be to pick out the ingredients. Then carefully prepare the ingredients, taking notice of the details of the experience, using all five senses. The activity can build up to trying out a new recipe, then savoring the prepared meal. When your mind starts to wander, bring your attention back to the present experience. 

4. Share the Experience. Savoring activities can be intensified by sharing the experience with others. Shared savoring promotes feelings of camaraderie and connection. It also creates  a more complex savoring experience as each participant shares their experiences, which creates a space for the positive feelings to interact with one another. Another benefit of shared savoring is that sharing of the experience protects against hedonic adaptation. So Yeon shares this example: "I have always enjoyed reading. I am moved by how words can leave such vivid impressions and images. When I find a particularly enjoyable book, I hang on to each word to fully experience all that the author intended the readers to feel. However, the sensation of the words was greater when I was able to share the experience with a friend. We would talk about what stood out and how we felt. I was able to relive the experience that stood out to me but also experience joy through my friend’s experience." 

5. Make adjustments. Do not be discouraged by failed attempts. Learn to enjoy the good that comes from an activity. It is also likely that an activity that brought challenge and enjoyment may later feel dull. Move on to another activity on the list and keep experimenting.

Taking a moment to appreciate the good is a straightforward concept, but savoring takes practice. If an activity that you chose in step one feels uncomfortable or doesn’t resonate with you, change the activity to better suit your needs. Savoring shouldn’t be another item to check off of the to-do list. The activity you choose should be something you enjoy.

The above outline highlighted present-focused savoring. The steps are similar for past-/future-focused savoring. Begin by choosing a past or an upcoming event and set aside time to appreciate bring full awareness to all the sensations associated with the event.  Make necessary adjustments to create opportunities to savor past or future events. This process might involve looking at souvenirs, writing in a journal, and sharing the happy moments with friends and family.  Cultivate the ability to savor the past or the future events to come. In the absence of a clear positive event, looking through photo albums or merely thinking back to positive memories can serve as a mood-boosting tool. Look forward to positive events, identifying the specific aspects of a future event that bring particular excitement. Be aware that you don’t fall into a pattern of wishful thinking. Rather, allow yourself to feel excited and slowly bring your thoughts to the feeling. You might even set aside time to plan out positive events.

Menu of Savoring Strategies

1. Savoring everyday experiences. Activities that we do day-to-day are often overlooked and underappreciated; however, these might just be the perfect start to practicing savoring. Simple everyday activities also have the benefit of requiring little preparation.

   • Savoring meals. With a meal prepared in front you, begin to take slow and thoughtful bites. Free yourself of distractions from your phone, laptop, TV, etc. During the mealtime, make conscious effort to notice all the various sensory experiences while eating. Take the time to chew and swallow slowly. Notice the various tastes, textures, and scents. Also be aware of thoughts that arise during the experience. Be sure to set aside enough time to enjoy the meal without rushing yourself. Pay particular attention to the positive thoughts and feelings that come with the experience.

     There is an oft-used exercise from the mindfulness literature called the “Raisin Meditation” that helps to cultivate this kind of mindful approach to savoring. Find a raisin or other small, simple food item, and play or download Ron Siegel’s Raisin Meditation on this page: http://www.mindfulness-solution.com/DownloadMeditations.html.

   • Savoring simple chores and tasks. Daily tasks are often carried out without much thought. Any activity that has become a routine often loses its appeal. Tasks such as checking the mailbox or cleaning the house may not be the first activities that come to mind when thinking of savoring; however, these may be some of the easiest tasks to savor. The next time you are picking up the mail, instead of rushing to get the task done, slow down. While you walk to the mailbox, slowly take in the crisp morning air or the serenity of the moment. Pay attention to the sound of cars passing by and the birds chirping in the trees. Refrain from racing through your day to complete all the chores mindlessly. Rather, practice spending at least a small portion of your day slowing down your usual pace and taking pleasure in the seemingly mundane chores you do. You may be surprised how much it changes the experience!

2. Savoring leisure activities. Savoring leisure activities provides the perfect opportunity to take activities that you already enjoy and maximize the positive opportunities in these experiences.

   • Savoring a walk or a drive. There are several ways to approach savoring a walk or a drive. You may spontaneously explore new areas, or you may take the time to map out a specific path or trail to follow. Similarly, you may choose to take the scenic route. You may conduct prior research to locate routes that you would enjoy driving through while getting to work or an appointment. Also, be open to spontaneous savoring moments that may occur. You may notice the changing autumn leaves, the stillness of the air, or other interesting details. See the SCONE exercise below for detailed instructions on how to savor an experience in nature.

   • Savoring through photos. One valuable form of savoring is through reminiscing of past experiences. One way to do this is by looking through photos that captured events that were particularly enjoyable. The sweet remembrance of the past memories may be savored through slowing down and recalling the details of the experience. Although this can also be done through simple mental recall of past events, using tangible memorabilia helps to remember the past experiences in greater detail more easily.

   • Savoring music. We often use music as a kind of pleasant “background noise” for some other activity. This isn’t necessarily a bad thing, but see what it’s like to carefully select a music track, and do nothing else but give your full attention to the experience of listening to and feeling the music. Nothing else you need to be doing; nowhere else you need to be; just sit and listen! Even for music you may have listened to countless times before, see what you can notice that never stood out to you before. Classical music in particular lends itself to this kind of exercise. As an experiment, close your eyes and practice savoring this piece by Chopin: Nocturne in E-flat major, Op. 9, No. 2.

3. Savoring relationships. Any time spent with friends or loved ones may be a great opportunity to savor.

   • Savor time with a person you love. It’s easy to take for granted the most important relationships in our lives. Although we may spend regular time with these individuals, the busyness and distractions of modern life create a risk that we’re never fully present with them in spite of being physically present. Practice setting aside periods of time where your complete attention is devoted to a person you care about. This could be during a conversation at dinner, part of tucking your child in to bed at night, or a 5-minute phone call to a friend just to hear their voice. No multi-tasking allowed; just enjoy the time you have with this person. Even if some of the time is spent in silence, you can bring to mind things you appreciate about them, the good history you’ve shared, their quirks and qualities, or other ways your life is better because this person is part of it. Let these positive thoughts be the backdrop for savoring these moments with the people you love. See also the Supportive Relationships module for more ideas on savoring and enhancing your relationships.

   • Savoring family gatherings. Family gatherings may be overwhelming or even distressing to some. In spite of the chaos inherent in larger family events, see if you can consider the broader perspective: this time spent together will come to an end, never to be recreated. What is happening right now that can be enjoyed and savored? Consider the positive circumstances; if it’s not a funeral, there’s probably a lot to be grateful for. If it is a funeral, well, it’s a profound reminder to savor our relationships and the time we do have together. Use family gatherings as a chance to reinforce the best aspects of these relationships.

   • Savoring together. When two (or more) people savor together, the experience becomes richer. When multiple people savor together, everyone brings their own interpretations, thoughts, and feelings, making the experience more intricate. Another person is likely to take notice of things that would otherwise be overlooked. See if your own enjoyment can be enriched by seeing the same experiences through the eyes of those around you.

4. The SCONE Method. Jared has taught the following SCONE method for mindful savoring in a number of seminars, classes, and workshops. Here we offer it as a way to savor a walk in nature, but you can use the same steps for any number of savoring activities.

   S: Slow down. Walk much more slowly than you normally do, giving yourself time to notice things that you might not normally notice. Pause frequently. Imagine you are a curious alien scientist visiting Earth for the first time, engaging with this fascinating new landscape and studying it carefully and eagerly. Slowing way down (or stopping altogether periodically) will make it less likely that you miss opportunities for savoring.

   C: Consider the context. Consider the context of this landscape, how it’s been millions of years in the making, and how it’s been the home of countless beings. Consider all the forces that contributed to the scene now before you (geological forces, solar energy, photosynthesis, symbiotic relationships, countless cycles of death, decay, rebirth, new growth, etc.), and how it has likely transformed over time. Also consider your own personal context for being here to enjoy this scene. For example, consider your personal health and other positive circumstances (financial, familial, etc.) that made it possible for you to be here now. If you are with others, consider these valued relationships and the opportunity you have to make a shared memory in this place.

   O: Open up your senses. Take time to cycle through each of your senses, spending several minutes noticing what comes up with each sense: what you can see, hear, touch, smell, and taste. How many different sounds can you hear? What’s the most distant sound you can perceive? Notice the different visual patterns, shapes, shadows, and colors. Notice what moves and what doesn’t. What does the tree bark smell like? How many different scents can you notice? What does the grass taste like? Take off your shoes and feel the sensation of the bare earth or grass beneath you. Perhaps this place in nature has a message for you. What could that message be? Immerse yourself in the symphony of sensory experiences available to you.

   N: Notice thoughts. Be aware of thoughts as they come and go, letting them arise and pass away without your attention being carried away by them. Whatever comes up is fine: “My feet are getting dirty,” “Am I doing this right?,” “I forgot to call my sister….” Just let the thought pass by like a car passing in front of your house, and bring your attention back to the available sensory experiences. If you notice a lot of thinking, planning, or evaluating going on, just gently say “Thanks, mind, there will be time for that later,” and come right back to what you can notice with your senses.

   E: Enjoy this moment! Take your time. Be grateful for the experience. Be appreciative that you’re alive and aware. Contemplate the reality of your interconnectedness with the scene around you. Often the mind is busy making judgements about what’s not right, and looking for something better. What’s just right about this moment? What can you find around you that is a source of wonder? Consider that in the most important ways, nothing is missing. Look for the joy available in this moment. Appreciate it, savor it, prolong it, enjoy it.