Mindful eating meditation.
Mindful eating focuses more on how we eat rather than what we eat.
Many of us eat while in front of the TV,
Computer,
Phone,
Or on the go in your vehicle.
This distracted eating can become a habit,
Always choosing something else as more important than the intimate process of eating.
When you eat in a distracted environment,
You typically consume about 20% more than you would if you were paying attention to what you eat.
Slowing down and saving your food allows you to connect with the subtle sensations in your body to cue your fullness while enjoying the experience of eating.
This meditation will help you achieve your body's natural weight by becoming mindful of the process of eating to the recognition of your fullness cues.
You can only truly focus on one thing at a time,
Which is why we need to bring eating out of autopilot and into mindfulness.
Practice this meditation before and during any meal.
During this meal,
Allow it to be your intention to focus on each bite of food,
The aroma,
Taste,
And textures,
Engaging us fully in our meal,
Staying present with each bite rather than checking out.
Begin by removing any distractions such as your phone,
A newspaper,
Or the TV.
Sit in an upright position.
Allow this position to connect you with the earth,
Your body extending to the ground beneath you.
Take a few breaths with eyes gently closed or opened,
Sitting tall through your spine,
Preparing yourself for your meal,
Allowing the body to respond to the action of eating,
Releasing the necessary digestive enzymes.
Simply notice the breath without trying to change it.
Bring your awareness to the sensations in the body that have cued your hunger for this meal.
Maybe it's a slight rumble of the stomach or the beginning of a headache.
Notice this sensation.
Allow yourself permission to eat during this meal without using your mind to dictate how much you should eat based on macros,
Micros,
Or calorie counting.
No thinking is required,
Only presence,
Being blessed with good health for your attention.
Gently opening the eyes again if they aren't already,
Acknowledging the food in front of you,
What it is made of.
Taking a moment to think about where it came from,
How it was harvested,
Manufactured,
And delivered to you.
Can you still smell the sunshine in your food?
Notice the colors of the meal sitting in front of you.
Notice if your food is making any noise.
Is it sizzling,
Steaming,
Or silent?
Smell the aromas of this meal.
Reconnect with this food,
Something many of us are so disconnected from.
Taking a bite on your fork or spoon and lifting it up,
Looking at it for a few moments from different angles.
What does your food smell like as you bring it closer to your mouth?
How does your body respond to the aroma?
Does your jaw begin to clench and release saliva?
When you're ready,
Bring your utensil to your mouth and place the food in your mouth.
Without chewing,
Let the food sit in your mouth while you put your utensil back down,
Something we rarely do.
Notice the texture of this food sitting in your mouth.
Begin to chew slowly and intently,
Savoring the burst of flavor.
Allow every bite to bring you back to the present moment,
Noticing the taste and texture of the food.
Keep chewing as you notice any changes in flavors or textures.
Once you feel ready to swallow,
Typically when the food takes on an applesauce consistency,
Mindfully do so.
Following the food past the epiclottis,
All the way down the esophagus into the stomach.
Check in with yourself to see how you feel,
How this food is nourishing you with each bite.
If you feel you need to take a sip of water,
Then do so.
Now lifting up a bite on your utensil again and placing it in your mouth,
Noticing how this bite differs from the last.
Did you get more of one flavor or texture this time?
Did you put more or less food on your utensil?
Staying curious about how the flavors and textures unfold and evolve with each bite.
Acknowledge that every bite invites an opportunity for us to listen to the wisdom we hold within our body.
To allow yourself to feel guided from within about which foods will help nourish and support you to provide you with lasting energy.
If you feel like swallowing,
Mindfully choose to do so.
Take a moment to pause and be grateful for the food that sustains our bodies,
For the work that has been done to receive this food,
And for our bodies which can utilize this food efficiently to allow us to do what we do in everyday life.
Take another bite,
Staying truly here in this moment,
Enjoying your meal.
Staying present by not getting pulled away by the past or future.
Take the time to be present with yourself,
To nourish your body.
Perhaps you feel satisfied with these bites.
Perhaps you wish to continue eating.
Sit here for a moment,
Gently closing the eyes,
Take a deep breath in,
And assess how your body feels.
If you wish to continue eating,
Choose to stay present with each bite.
Taking a few moments between each bite,
To take a few breaths,
Or sip some water to refresh the body.
Enjoy the rest of this meal in peace and quiet,
Avoiding the temptation to feel rushed by the ending of this track.
Take as much time as you need until you feel satisfied.
