Hi and welcome to today's short meditation.
My name is Rich Maul and today we're going to be doing a fabulous meditation and tool which I use with my family with Jade and our young daughter Rumi.
We used to do this before we had our daughter too and we used to get our friends to do it if they had a meal with us.
So it's a way of bringing presence and gratitude into when you're about to eat and this is a great thing to do because you know we eat quite often so it's a great hack.
It's a great way to stack a habit onto a habit we already have.
We eat a lot so let's stack on a meditation to that.
It's very short but very powerful,
Very impactful to bridge the gaps where there might not be as much presence,
Create more presence throughout the day and it's a wonderful thing to imbue upon your kids and imbue that kind of energy in your whole family and even your friendship groups.
So we'll go through it.
So close your eyes,
Seated position preferably,
But you could be lying down if you wish.
And so imagining that you're at the table eating somewhere with your children,
There could even be friends around.
So imagining you're with loved ones and just before you eat you remember that it's time for presence,
It's time for gratitude.
And I want you to make this your own.
This is an example.
You see yourself there closing your eyes and you can do this now at the table when you're closing your eyes.
Even your little kids maybe doing hands in prayer if that feels appropriate and aligned.
Maybe bowing heads if that feels appropriate and good for you.
Whatever works and then you see yourself leading it and you just become present and that changes the quality of the energy around your family.
Everyone's breathing.
Inhale,
Exhale.
Stomach rising,
Falling.
And then you hear yourself say,
I'm aware of my breath.
And then you breathe.
And your children breathe and your partner breathes.
And if your friends are there they breathe and bring their awareness to the breath.
Then you say,
I'm aware of this body.
And you notice your body.
Everyone becomes aware of their body whilst at the table.
And then you say,
I'm grateful for this food.
And you think about the food and why you're grateful for it.
A gratitude rises up inside of you.
And you smile,
Corners of your mouth just subtly.
You know how lucky you are.
Then you say,
We love each other very much.
And you feel the love and warmth between you and your family in that moment.
And then you can end any way you wish.
Me and my family.
We say,
Rub-a-dub-dub.
Thanks for the grub.
And then we say,
Selamat makan,
Which means,
Enjoy your food in Indonesian because we live in Bali.
And my daughter is very cute.
She says,
Selamat makan.
And that all makes us laugh.
So bringing that joy,
Presence,
And that all makes us laugh.
So bringing that joy,
Presence,
And gratitude,
Likeness,
Fun,
Into every meal that you have.
I invite you to make it your own.
This was just an example.
Consider the types of things you want to say and it will change over time.
I encourage you to change the words you use so that it keeps it fresh for the mind,
The brain.
It doesn't just go on autopilot.
So when you're ready,
You can open your eyes if you haven't done so already.
Taking with you this meditation and thinking about when is your next meal today.
And then committing to trying this out.
If you forget,
You can come back and listen to the meditation or you could even play it just before you're about to eat so all your family can hear.
Thank you so much for meditating with me today.
My name is Rich Moore.
Have a great day.
