When is the last time you sat down to eat alone,
Without any distractions,
Not a phone in your hand or thoughts crawling over your mind,
Without rushing through your bites of food to hurry on to your next task,
Or running off to do something else?
In this meditation,
Allow yourself to focus on your meal.
Make sure you have something tasty in front of you.
Before your first bite,
Consider the source of your food,
Each item on your plate,
Where is it from,
And who prepared it.
Express your gratitude for the process of getting the food on your plate,
For someone caring enough to prepare it,
If that someone was you,
Thank yourself.
If you are able,
Close your eyes.
Allow yourself to take in the scent of the food.
What do you smell?
Has your mouth started to water in anticipation for your next bite?
When you are ready,
Take one small bite.
One that you can chew intentionally.
With each chew,
Allow your mouth to taste the flavors.
What can you taste?
Were seasonings used?
If so,
Which ones?
Is the food savory,
Sweet,
Or salty?
What texture is the bite in your mouth?
Smooth,
Rigid,
Or bumpy?
Is the food hard or soft?
Is it easy to chew?
When you are ready,
Swallow that bite.
Before taking another,
Take a deep breath in,
And release.
Now take another small intentional bite.
As you chew,
Allow yourself to acknowledge the flavors that fill your mouth.
Consider the temperature.
Is your food hot,
Cold,
Or room temperature?
When you are ready,
Swallow that bite.
Unless you only included a small serving on your plate,
This meditation will end before your meal.
Continue taking small bites,
Chewing intentionally,
And swallowing when you are ready.
And don't forget to take a break after each bite.
When you have completed your meal,
Close your eyes and acknowledge the feeling of fullness,
Of completion.
Enjoy your meal.
