Hi,
I'm Sophia.
And welcome to a mindful eating practice with me.
Mindful eating.
Eating with awareness.
Mindfulness is about bringing our full attention to whatever it is we are doing now.
And so mindful eating is about bringing your awareness to what you are eating.
Now.
It's not about deprivation.
It's not about rules.
But it is about connecting with your choices,
With your body.
And authentically allowing.
For satisfaction.
Satisfaction with what it is you are.
Consuming.
Mindful eating,
It connects us to gratitude.
It connects us to.
.
.
Gratitude for the sources from which our food comes,
The sun,
The soil,
The rain.
The microbiomes that are in the ground.
Everything that has to weave together in our universe in order to Create.
What it is now that you are consuming.
It improves your digestion.
It helps you to savor your food.
Enhances your awareness of hunger and offers an intuitiveness of when you're full so that you're not overeating.
It reduces emotional eating.
We have the hormonal ebbs and flows,
So.
Is gonna help support you with that.
And so as I guide you through.
This practice today.
I want you to notice any thoughts.
Any awarenesses,
Any sensations you feel in your body.
The overall intention.
Is to embrace and engage with food in a thoughtful manner.
A way that you can appreciate.
Have fun!
Awareness.
And have an overall sense of well-being,
Because you don't.
Are bringing your full attention.
To what it is.
You're eating.
So.
Welcome to the sacred moment.
A moment of nourishment.
And connection.
And so if you're ready.
Allow yourself to take a comfortable seat.
Sitting at your table.
Whether you are.
Solo,
On your own today,
Or if you're with a group of people.
Find a comfortable seat.
And if you're sitting at this table.
Close your eyes or lower your gaze.
And begin to soften your shoulders.
Take a deep breath in.
Expanding your chest and belly and exhale slowly.
Letting go of any distractions,
Any stress from the day.
And just take a few deep breaths.
Allow yourself to.
Arrive fully.
In this space.
At the table.
Right now.
Take a deep breath in.
And exhale.
Take a deep breath in.
And exhale.
Begin to feel the chair beneath you.
Allow your feet to sit firmly in front of you on the ground.
Relax your shoulders.
And allow yourself to begin to feel rooted and grounded.
And if it feels good for you,
Go ahead and take another deep breath in.
And exhale out.
One more time,
Deep breath in.
And exhale when you're ready.
Flutter your eyes open.
If you're sitting with a group of people.
Look around the table.
See the faces.
Each person bringing their own story,
Their own journey.
Your own.
Light.
And offer them gratitude.
Or a gentle smile.
And let them know that.
You are here with them.
Here for a connection.
For community.
And if you're having a meal by yourself today.
Allow yourself to be grateful for this moment too.
Be on your own.
To be having a moment.
Of a long time.
For yourself.
Your dinner.
And that's a beautiful thing.
It's alright,
It's okay.
And show love and gratitude for yourself.
And now look at the food in front of you.
Notice the colors.
The textures,
The scent.
And take a moment to appreciate the people.
The process,
The care that brought this food to your plate.
From the earth that grew it,
The hands.
That harvested.
All the care.
That went into its preparation.
Invite a feeling of gratitude for all that played a part.
In nourishing you today.
And now pick up the piece of food and bring it close to you.
Observe it.
Imagine you're seeing this piece of food for the very first time.
Pay close attention to.
The details.
Of this piece of food.
Color.
The shape.
The texture,
The size.
See if there's anything.
That you sense,
You notice or feel.
Without any judgment.
Maybe you see steam.
Maybe you notice the temperature.
Is a warm,
Hot,
Or cold.
Appreciate.
How you need.
This piece of food is.
Now begin to imagine what it took for this piece of food to get to you.
The sunshine.
The water,
The soil.
The microorganisms.
The time that had to pass,
The people involved.
The person that shopped for it.
Can you be grateful?
Can you be aware?
And become grateful for everyone and everything involved.
In the preparation of.
This piece of food.
Take a deep breath in.
And exhale.
And if the food is in your hands.
Notice its weight,
Its temperature.
And if it's not in your hands,
Use your fingers to touch it.
To notice.
This is smooth.
Sticky.
Soft.
Wit.
Tents.
And if you begin to have any thoughts.
Where your mind begins to wander,
Gently bring it back.
To noticing the food.
Now take this piece of food and bring it to your nose.
Igniting the sense of smell.
Notice if the smell.
Brings any memories.
Any sensations or any reactions.
And letting go of any judgment.
I invite you to.
Become curious.
Of what is here for you.
Become curious.
And as you smell.
.
.
Notice your digestive responses.
Are there any cravings?
Are you imagining how it will taste?
And now with full awareness,
Place the food in your mouth.
Try not to chew.
Just for a moment,
Just allowing.
The food to be in your mouth.
And close your eyes.
That feels good.
Noticing the food against your tongue.
Just allow the food to be in your mouth.
You may begin to notice texture.
Shape.
May be flavored.
Is beginning to unfold for you.
Can you notice any physical sensations in your body?
That melt.
Or your stomach.
And now bringing your full awareness.
Back to the piece of food.
Take a small bite.
Notice the flavor.
And taking your time.
Slowly.
Begin to chew.
We should chew.
About 20 times before swallowing.
That helps to break the food down.
To an applesauce-like texture.
Creating ease.
Of digestion in the gut.
And as you chew,
Notice any parts of the mouth that are being used.
The tongue,
The jaw.
Saliva.
Are there any noises?
How's your mood?
Where are your thoughts?
And on your next Cure.
Swallow.
Notice if you feel satisfied.
Or is there still hunger?
And now bringing your attention to your body.
What sensations are there?
How's your breathing?
Are you still tasting flavors?
What thoughts have come up for you.
And now,
On your next bite.
Eat the food however you want.
Notice if there's anything similar.
Or different.
And as you continue to eat.
Embrace the nourishment.
That your food offers you.
Knowing that every bite is an act of self-care.
Choice.
Choice that uplifts and empowers you.
Made this.
Meal.
Or this piece of food remind you.
That we are stronger.
When we take our time.
To get curious of all that is before us.
May this food fuel.
Your dreams,
Your ambitions,
Your joys.
And made the table.
Or the spaces in which you eat.
Be one of comfort.
Connection.
And celebration.
Until next time.
