Welcome to this mindful eating meditation.
Please find a quiet and comfortable place to sit and take a moment to settle into your surroundings.
Take a deep breath in and as you exhale,
Bring your attention to the present moment.
Now take a moment to observe the food in front of you.
Notice its colors,
Shapes and textures.
Take a moment to appreciate the effort that went into growing,
Harvesting and preparing this food that nourishes your body.
Take a moment to express gratitude for the abundance of food available to you and for the nourishment it provides.
As you pick up a piece of food,
Bring it close to your nose and take a deep breath in.
Notice the aroma and the different scents that arise.
Allow yourself to fully experience the anticipation of tasting this food.
Now take a small bite of the food and place it on your tongue.
Notice the texture,
The taste and the sensation in your mouth.
Take your time to fully experience each bite,
Savoring the flavors as they unfold.
As you continue to eat,
Bring awareness to the movement of your jaw and the sensations in your mouth as you chew.
Notice the sound of your own chewing and the rhythm of your own breath.
With each bite,
Cultivate a sense of gratitude for the nourishment and energy this food provides for your body.
Allow yourself to fully appreciate the taste and goodness that this food offers.
As you eat,
Be present with each bite,
Focusing on the experience of eating rather than rushing through the meal.
Pay attention to the sensations in your body as you eat,
Noticing any feelings of fullness or satisfaction.
If your mind wanders,
Gently bring your attention back to the present moment and the act of eating.
Allow yourself to fully engage with the experience of nourishing your body.
Take a moment to express gratitude for the food you have received.
Acknowledge the effort that went into providing this nourishment and the incredible capabilities of your body to digest and absorb the nutrients.
Take a final deep breath in.
And as you exhale,
Bring your attention back to the space around you.
Carry this sense of awareness and gratitude with you as you go about your day,
Remembering to take moments to fully engage with the experience of eating.
And nourishing your body.
