This may very well be the easiest thing you do today or (depending on how often you rush yourself) the hardest.
Pick a meal you enjoy and a time of day when you will not be in a rush.
Because you will be paying close attention to the flavors in your mouth it may be better to avoid foods you dislike at first. Eating utensils will be helpful in this exercise however they are not necessary.
Gather all your things for a quiet meal at the table. Have your beverages and condiments handy. Once you sit down to the meal there is no more getting up. Cell phone away, TV, & ringer off.
Time to eat.
Sit with your food. Now you will eat doing only one thing at a time, paying careful attention to every bite.
If you are eating with utensils you will be placing them back on the table after every bite. If you have picked something like a sandwich and will be eating with your hands you will be placing your food item on the table after every bite.
Pick your food up. Take one bite. Put your food (or utensils) down. Pay close attention to each step, be mindful and do not rush. Be aware of every bite, count each time you chew. What flavors do you taste? Do you enjoy the texture of the food in your mouth?
Stay with this through the entire meal. Do not allow yourself to rush or blend steps together. Stay focused only on the meal in front of you. This is not the time to worry about your finances or that disagreement with your friend.
Just sit with yourself, eating, paying close attention to the sensations of the food in your body. Have gratitude for your food. Think about the way it nourishes your body as you take this time to nourish your mind.