This mindful eating practice can be used while eating a meal or a snack.
It's helpful in cultivating more awareness of internal cues of hunger and satisfaction,
As well as other eating-related cues.
In time,
This is something that becomes internalized,
And you'll find yourself being able to do it without the recording.
This practice is in four parts,
First setting an intention before eating,
Next taking one mindful bite,
Then eating mindfully,
And lastly ending with awareness and gratitude after eating.
And so feel free to enjoy the full practice,
Or use any part you find useful.
And so,
Beginning by finding a comfortable position to be in as you prepare to eat this meal or snack,
Releasing the muscles of the body and allowing the body to sink into the meat,
Letting the breath flow naturally and rhythmically,
Perhaps bringing attention to one complete cycle of breath all the way into the top,
And then a little more slowly as you breathe all the way out to the bottom.
And now beginning with the first part of this mindful eating practice by setting an intention,
Taking a moment to bring to mind what you hope to get out of this eating experience.
Perhaps you hope for a sense of satisfaction or fullness,
Perhaps a sense of appreciation for a specific food you'll be eating,
Perhaps savoring specific flavors,
And so reflecting for a moment on your intention,
And reflecting on how you'd like to feel while you're eating,
As well as afterwards.
And now placing awareness on the place receiving the food,
The body,
And bringing some loving kindness and compassionate attention to the body by silently repeating to yourself,
May I feel easeful through this meal.
May I feel easeful through this meal.
I'm taking a moment to notice if there are any places in the body that feel empty.
Noticing how empty these places feel.
Noticing sensations that make up the feeling we call empty.
Perhaps you'll notice pressure,
Coldness,
Warmth.
Noticing if these sensations of emptiness feel pleasant or unpleasant,
Or perhaps neutral.
I'm noticing if there are any impulses to change the experience of emptiness,
And bringing attention to the inside of the stomach,
Bringing awareness to any hunger sensations,
And shifting attention to the mind,
And hearing what the mind may be narrating about this food.
Any stories or judgments.
Noticing the heart and emotions in this moment about this food.
Bringing attention to the inside of the mouth,
And the desire to taste the food,
How strong that desire may be.
Bringing attention to the nose,
And any sense the nose may be receiving at the moment,
And how these scents may be affecting the inside of the mouth,
And the desire to eat.
Noticing the body in its entirety,
And perhaps a sense of desire the cells of the body may have.
Desire for nutrients,
Or specific foods the cells may be calling for,
And if the eyes are closed,
Perhaps gradually blinking them open,
And taking the food in with the eyes.
Noticing color,
Texture,
Shapes.
Simply resting in awareness of all the parts of the body involved in preparation for eating.
And now we'll be shifting into the second part of this practice,
Taking one very mindful bite,
So feel free to end your practice here,
Or continue.
So preparing to take the first very slow mindful bite,
By gradually bringing one bite up towards the lips without putting the bite into the mouth yet.
Before taking this portion into the mouth,
Noticing anything that may be happening on the inside of the mouth.
Being aware that any anticipation is a story the mind is telling about the food,
Since eating is not actually happening yet.
Yet physical changes may already be happening in the mouth.
And now,
Without biting down yet,
Slowly take this bite into the mouth,
Noticing how it goes into the mouth,
How it gets positioned,
The teeth and the tongues role in receiving and positioning the food.
And when the food is positioned where the mouth wants it to be,
Without swallowing the food yet,
Slowly biting down.
Taking maybe three,
Four,
Five very deliberate,
Intentional,
Mindful chews.
And continuing to chew without swallowing the food down yet.
Noticing changes in texture and taste as you continue chewing.
And before swallowing the food,
See if you can find the very first impulse to swallow the food.
Being aware of the first intention to swallow the food.
And noticing the process of arranging and positioning the food in preparation to swallow it.
Now allowing yourself to swallow the food while staying in touch with the body and aware throughout the process.
Following the food down the esophagus into the belly where it will rest.
And allowing awareness to expand for a moment to include a sense of the body as a whole sitting here.
Having just eaten one very mindful bite.
With this kind of present moment spacious attention.
Again sensing the inside of the mouth and the inside of the stomach.
And now moving into the next part of this mindful eating practice of eating the rest of your food mindfully.
And so feel free to end the practice here or continue as you like.
After experiencing one very mindful bite,
Staying aware of the food itself and the body as you continue to take bites of your food.
Staying aware of stories that may arise in the mind.
Stories about the food,
About yourself,
A memory,
A rule,
A judgment.
If that happens coming back from the story to the food itself and the body.
Attending to the inside of the stomach and the inside of the mouth as well as the senses while eating.
Consider setting the fork down between bites and slowly savoring.
Perhaps closing the eyes periodically to focus awareness.
You might eat a portion,
Perhaps half or a third of the food.
Pausing this recording here while you eat this portion.
And as you finish that portion of the food consider taking one mindful breath.
And again bringing attention to the inside of the mouth and inside of the stomach.
To stay attuned to changing sensations of hunger and satisfaction.
Feel free to pause the recording here.
Eating one portion at a time and checking in.
And now shifting the practice to the end of eating.
As important to bring awareness to the end as it is before and during.
So feel free to end your practice here or continue.
And taking a mindful breath.
By focusing attention on one complete cycle of breath all the way in and slightly slower all the way out.
And noticing places in the body that feel full.
Noticing how full.
Noticing sensations that make up the feeling we call fullness.
Perhaps there's pressure or extension.
And noticing if fullness feels pleasant or unpleasant or perhaps neutral.
Noticing any impulses that may arise to change the feeling of fullness.
Emotions that may arise at the end of this eating experience.
Perhaps guilt,
Perhaps relief or contentment.
Noticing thoughts in the mind,
Stories,
Narrations,
Judgments at the end of eating.
And finally taking a moment to have gratitude for the food,
For nourishing and fueling the cells of the body.
Perhaps silently repeating to yourself,
I am thankful to this food for nourishing my body.
I am thankful to this food for nourishing my body.
And gradually allowing the practice to come to an end.
Again this is a practice that can be used any time in parts or if time allows in full.
Gradually with practice inner cues of appetite,
Hunger and satisfaction become more noticeable as this practice becomes internalized.
Thank you very much.
