Eating mindfully.
Eating is an opportunity to nourish your body while nourishing your mindfulness practice.
You can practice this in any position,
But it's helpful to stay somewhat still while eating.
This minimizes unnecessary stimulus and helps you focus on the experience.
You can do this with any food.
I recommend starting with something small like raisins,
Berries,
Or a few of your favorite vegetables.
If you need to gather your snack or vegetable,
You can pause this now.
Begin by taking in the food visually.
Notice the colors,
Shapes,
And sizes.
As you look at the food,
Notice the urge to start eating.
There's nothing wrong with hunger,
But allow cravings to come and go.
Return to the sight of the food.
Next,
Investigate the smell of the food.
Some food may have a stronger aroma than others,
And you might have to hold the food up to your nose.
Be present for the experience of smelling.
When the mind begins craving,
Just return to the smell in front of you.
Before eating,
Take a brief moment to appreciate the energy that went into this food's production.
People work to grow this food and bring it to you.
Nature provided nutrients,
Rainwater,
And sunshine.
Maybe somebody cooked,
Cleaned,
Or packaged it for you.
Bring into your mind all the energy from various sources that came together to create this meal or snack.
Now slowly pick up the food.
If you're using any utensils,
Tune into the experience of touch as you feel the utensil.
Mindfully feel how the food or utensil feels in your hand.
Is the food stiff,
Soft,
Cold,
Warm?
As you put the food in your mouth,
Notice the desire to chew and swallow quickly.
Instead,
Start by feeling the temperature of the food.
Holding the food in your mouth,
Feel the shape.
As you begin chewing,
Notice the texture.
Notice the flavors.
You may have a hard time doing more than simply labeling what you're eating,
Such as,
It is a raspberry.
But try to dig a little deeper.
Are there multiple flavors present?
Sour?
Sweet?
Pay attention to the changing of flavors as you continue to chew.
When you swallow your bite,
Tune into the experience of swallowing.
What does it feel like as the food moves down the throat?
You may also notice the desire to quickly have another bite.
Pause and notice if any flavor remains in the mouth for a moment.
You can continue eating like this,
Reminding yourself to slow down and be present.
Continue to check in with sights,
Smells,
Tastes,
Feelings,
And thoughts that arise.
Allow yourself to feel gratitude for the food that is nourishing your body.
As you hold this gratitude in your mind,
Also let the mind relax into a state of appreciation for the energy given from the food.
