You can start with settling into the body.
Take a moment and close the eyes if that feels safe and comfortable where you are.
You can also lower your gaze or soften your focus.
You can wiggle the shoulders,
Tap the feet.
Feel your awareness centering into the body,
Noticing how the body feels,
Feeling all the sensations of sitting here right now.
Becoming aware of the breath and letting your awareness ride the breath in and out of the body.
Maybe focusing on how the air feels as it comes through the nostrils and out of the nose or the mouth.
Feeling how the chest feels as it rises and falls.
At any time the mind wanders,
You can simply smile and come back to the breath.
You can open the eyes and observe the food you prepared.
Noticing its color and its shape,
Its size.
Creating a sense of wonder as you look at it.
Imagining its temperature and its weight.
Noticing if there's any urges to eat.
Notice without judgment all the thoughts you have about the food in front of you.
Bringing it closer to you,
Either on its plate or just picking it up.
Noticing the smells.
If the urge to eat arises again,
Just notice that.
And return to focusing on the smell.
And anything new you notice now that it's closer.
You might naturally have some appreciation for the people that grew and prepared the food so that it's here for you now.
Feeling the weight of the food.
As you hold the food or the utensil or the cup or the plate,
Notice how that feels.
The weight.
The quality of that experience.
You might notice the temperature of the cup or the utensil.
And place the food in your mouth without swallowing or chewing.
Just notice how it feels in the mouth.
Temperature,
Weight,
Flavor,
Profile.
And then begin chewing or swallowing.
And notice any changes in how it feels or tastes in the mouth as you chew.
Noticing the sensations of the food in the throat.
Slowly examining and experiencing the whole process of chewing and swallowing this food.
Notice if there's an urge for another bite.
Notice if there's some impatience.
Just notice without judgment all the thoughts and the feelings and the sensations of eating.
Before you get another bite,
Notice how the mouth feels.
Any flavor left over.
Any sensations of temperature.
And at this pace,
Continue to eat.
Single bite after single bite.
Single swallow after single swallow.
Slowly.
With intention.
And curiosity.
If you have more to go,
Feel free to stop the recording.
Slowly finish the meal.
And when you're done,
Notice any sensations that are left over.
Any gratitude for the food that nourished you.
And noticing how the body feels.
Now that that food has been consumed.
