Welcome,
Beautiful ones,
To this moment of peace and connection.
In our busy lives,
It's easy to forget the simple joys of sharing a meal together.
Today,
We'll explore how to create a mindful family table,
A space where nourishment goes beyond the food we eat.
And even if you don't have a traditional family to dine with,
Know that you are welcome here and will touch on ways to cultivate mindfulness around your own table.
A mindful table is not just about what's on our plates.
It's about the atmosphere we create,
The conversations we share,
And the presence we bring to the experience.
It's a place where everyone feels seen,
Heard,
And valued.
I like to begin by setting the stage by turning off all distractions,
TV,
Phones,
Any electronic devices.
Let the table be an oasis of calm in a bustling world.
Lighting a candle,
Putting on music,
Whatever helps create a sense of warmth and tranquility and peace.
As you gather around the table,
Take a few deep breaths together.
Notice the sounds around you,
The clinking of silverware,
The soft murmur of the sounds of the voices,
Letting go of any stress or worries from the day,
And simply being present in this moment.
Sometimes it is necessary to give this reminder to everyone at the table with you,
And I like to do that as well.
I'll say to everyone,
Let's take a deep breath.
Or I may play my bowls or my chimes,
Just to bring everyone to the moment.
Now let's focus on the food itself.
Before you even take a bite,
Take a moment to appreciate the colors,
The textures,
And the aromas.
Ask,
Where did this food come from?
How did it get to me?
Who prepared it to get it here right now?
Silently,
Or out loud,
Offer a word of gratitude for the nourishment that's about to fuel your body and spirit.
And as you and your family begin to eat,
Slow down.
Notice the flavors on your tongue,
The textures playing in your mouth.
Chew slowly,
Savoring each bite.
I like to allow myself to do this naturally,
Without any pressure about mindful eating,
But remembering not to just eat so quickly that I'm not having the experience of what the food tastes like.
And pay attention to your body's signals of hunger and fullness.
These are conversations that can be had around the table as well.
When you have these conversations at the mindful table,
Practice deep listening.
When someone speaks,
Truly give them your full attention.
Put aside your own thoughts and opinions,
And really hear what they have to say.
Ask questions,
Express curiosity,
Share your own experiences and insights with openness and kindness.
For me,
This is the biggest part of a mindful table,
Is around the conversation.
We often don't have time to sit and converse with friends and family,
But here is a moment to just take and really tune into one another.
If you are eating alone,
You can also take this opportunity to check in with yourself.
How are you feeling?
What are you grateful for?
What intentions would you like to set for the rest of your day or your week?
Use this time to connect with your inner world.
And when the meal comes to an end,
Take a moment to reflect,
Whether that is collectively or individually,
Noticing how you feel physically,
Mentally,
Emotionally,
Expressing gratitude to each other,
To yourself,
For the nourishment you've received,
And the company and conversations you've shared.
Whether it's with loved ones or simply yourself,
These small moments help build mindful tables.
The mindful family table is really not about perfection.
It's about creating a space where connection and nourishment flourish.
And that practice deepens over time,
Bringing more joy and meaning to our lives.
I really encourage you to practice this as often as you can,
But with a minimum of once a week.
Again,
Whether it's with your family or on your own,
It is an important step to developing the mindful table.
