Mindful Aroma

This is a short mindful practice based on the sense of smell. This exercise is another way to develop our mindfulness skills and it is also a great support for our mindful eating practices. You can use incense or aromatic food to do this exercise. It will last around 5 minutes but feel free to stay longer if you wish.

Transcript

Hi,

This is a short mindfulness practice based on the sense of smell.

This exercise is another way to develop our mindfulness skills and it is also a great support for our mindful eating practices.

This exercise is good for mindful eating because although flavor involves smell,

Taste,

Texture,

Temperature and spiciness,

Most of the flavor comes actually from smell.

Then,

Being aware of the smell of the food we eat will increase the satisfaction of our eating experience.

For this practice,

You can use incense or any food with a pleasant scent,

For example a cake or fresh coffee.

If you are an experienced meditator,

You can also do it outdoors to connect and enjoy the scent of nature.

Once ready to start the practice,

Sit comfortably with your back straight,

Shoulders relaxed,

Chest open and chin slightly down.

Close your eyes.

Feel your body.

Notice your posture and the points of contact between your body and the surface supporting you.

Become aware of your breathing.

Repeat in a very relaxed way,

Slowly and gently.

Now pay attention to the scent around you.

Notice the changes in the scent when you breathe in.

Notice the changes in the scent when you breathe out.

Observe how the scent changes when breathing out.

With curiosity,

Pay attention to the scent following in your breath.

Notice the scent following in and out.

Notice how it changes when inhaling and exhaling.

In some moments,

The bell will ring.

You can finish the practice with it or you can stay longer if you wish.