Welcome.
Before you begin eating,
Take a moment to pause.
Take a moment to breathe.
Take a moment to feel.
This practice is designed to prepare your body to receive nourishment.
Not just food,
But the experience of being fed.
You may be seated,
Standing,
Or already at the table.
There is no need to change your posture.
Simply allow yourself to arrive.
Begin by gently closing your eyes or softening your gaze.
Bring your attention inward.
Notice the state of your body right now.
Notice the pace of your breath.
Notice if there is urgency,
Distraction,
Or tension present.
There is nothing to judge.
This is simply information.
Now place one hand over your lower belly,
Just below your navel.
If it feels supportive,
Place your other hand over your heart.
Feel the warmth of your hands connecting you back to your body.
Take a slow inhale through your nose,
Allowing the breath to move downward into your belly.
Allow your abdomen to gently expand into your hand.
Exhale slowly,
Allowing the belly to soften and release.
Again,
Inhale,
Drawing the breath down and in.
Exhale,
Letting go of any holding.
With each breath,
You are signaling to your nervous system that it is safe to digest,
Safe to receive,
Safe to slow down.
Digestion does not begin in the stomach.
It begins with safety.
As you continue breathing,
Imagine your body shifting out of doing mode and into receiving mode.
There is nothing you need to earn here,
Nothing to fix,
Nothing to control.
Simply breathing.
Now gently bring your awareness to your mouth and your jaw.
Notice if there is any clenching or tension.
Allow the jaw to soften.
Allow your tongue to rest easily in your mouth.
This softening sends a signal down the digestive tract,
Inviting ease and flow.
Bring your attention back to your lower belly.
As you inhale,
Imagine a calm,
Steady wave of breath moving downward,
Massaging all of your digestive organs from the inside out.
As you exhale,
Imagine the body responding with openness and readiness.
You may silently repeat this phrase on the exhale.
My body knows how to digest.
Inhale,
And as you exhale,
Repeat,
My body knows how to digest.
Again,
Inhale,
And as you exhale,
My body knows how to digest.
Notice how this message lands in your body.
Notice any gentle shifts with temperature,
Softness,
Or quietness throughout the body.
If your mind begins to wander to the meal ahead,
To schedules or concerns,
Gently guide it back to the sensation of breath and belly.
This moment matters.
This pause matters.
You are teaching your body that nourishment is not something to rush through.
It's something to receive fully.
Take one more slow inhale into the belly.
Pause briefly at the top of the breath,
Then exhale completely.
Allowing your shoulders to drop and your belly to soften.
When you are ready,
Gently open your eyes or lift your gaze.
Carry this sense of presence with you as you begin your meal.
Eat slowly,
Breathe naturally,
And trust your body's intelligence.
You can return to this practice any time before meals,
Snacks,
Or moments when your digestion needs support.
Your body remembers this rhythm,
And with repetition,
Digestion becomes ease.
Stay magical.
Namaste.
