Hi,
This is Angela and today I will guide you through a quick,
Mindful eating exercise.
The purpose of this exercise is to change unhealthy patterns of eating,
Whether they are extreme in one way or another,
With food,
Or if it's a consumption of an unhealthy habit such as vaping,
Alcohol,
Or other substances.
The practice is to help you gain awareness to be intentional about what you're consuming and what you're choosing to put in your one precious body,
While being mindful of nourishment and gratitude.
You can bookmark this and return here for any healthy meal or snack from time to time,
Or if you're feeling tempted to engage in one of the unhealthy habits.
You'll need to have a healthy snack or meal in front of you for this exercise.
It can be anything,
A cup of fruit,
One of your meals of the day,
Or a glass of water,
A cup of tea,
Anything that's healthy and available to you.
Start by looking at the food or drink in front of you,
And ask yourself,
Is what I'm about to consume healthy and nourishing for me?
How do I anticipate feeling after I consume this?
If you feel it's a healthy choice,
We'll proceed.
If you feel it's not,
You can pause this exercise here for a moment and select a healthier option.
For now,
Leave your food or drink in front of you,
And I will let you know when to pick it up.
Take a deep breath in,
Slowly exhale,
Let's take a moment to pause and cultivate gratitude.
Gratitude for this moment,
For your body,
And for the nourishment in front of you.
Take a moment to practice gratitude before consuming anything in your day.
Acknowledge all the people,
Elements,
And efforts that made it possible for this food to be in front of you.
The farmers,
The sun,
The rain,
The earth,
Whatever it is,
Everyone who helped bring it to you.
Be grateful for the nourishment and energy it's about to give to you.
In this exercise,
We will connect with each of our senses as we apply the four parts of mindfulness introduced by Jon Kabat-Zinn.
We will pay attention,
On purpose,
In the present moment,
And without judgment.
For the next few moments,
Focus completely on the experience of eating this food or consuming the drink.
No distractions,
No rushing,
Just you and the simple act of eating in this moment in time.
If your mind begins to wander,
It's okay.
Gently bring your attention back to this moment and this experience.
We'll start with sight.
Look at your food.
Notice its shape,
Size,
Color.
Is it smooth,
Wrinkled,
Shiny,
Or matte?
Observe the small little details you might normally overlook.
Now touch.
Pick up your food or drink,
Hold it in your hands,
And if you're able to touch it directly,
Feel its texture.
Is it firm or soft,
Sticky or dry?
Notice its weight in your hand.
If you're holding it in a utensil or feeling the warmth or coolness of a cup,
Notice the sensations of touch with what you're about to consume.
Smell.
Bring it close to your nose,
Close your eyes,
Inhale deeply.
What scents do you notice?
Sweetness,
Citrus,
Earthiness?
Allow yourself to fully take in its aroma.
Sound.
If possible,
Gently squeeze or roll the food between your fingers.
Does it make a sound?
Sound.
If you're peeling a tangerine,
Listen to the subtle tear of the skin.
If you're stirring a cup of tea,
Listen to the sound of the spoon against the liquid in the cup.
Taste.
Now slowly place the food or drink in your mouth,
But don't chew or swallow it right away.
Let it rest on your tongue for just a few seconds before biting.
Notice its texture,
Its temperature.
Now take a slow,
Intentional bite.
Pay attention to the burst of flavor,
The change in texture,
And how it feels as you begin to chew and swallow.
Savor each bite.
Enjoy what you're consuming.
Notice every nuance of taste and sensation.
Remember gratitude.
As you eat,
Remind yourself that the purpose of this moment is to nourish your body.
With each mindful bite,
You are practicing gratitude and giving yourself energy,
Strength,
And well-being to enable you to have a healthy brain,
A healthy body,
To be productive in your day,
To hug your loved ones,
To grow intellectually,
And to achieve your dreams and go on about your day.
There's no need to rush.
Simply allow yourself to be present,
Knowing that this food is supporting you exactly the way you need right now.
You may pause here if you'd like to continue and finish your meal before proceeding.
Now that you've finished your mindful eating exercise,
Take one more deep breath in and exhale slowly.
Notice how your body feels.
Take a moment to thank yourself for honoring your body and for appreciating the simple gift of eating with awareness.
Carry this sense of presence with you into the rest of your day.
I suggest you make it a habit to practice gratitude before consuming a meal or a snack or anything,
And acknowledging how and if that particular meal is nourishing you.
Thank you so much for listening today and practicing this gentle,
Mindful eating exercise with me.
You can return here at any time.
