Welcome to this eating intention visualization.
In this brief meditation we'll explore the idea of setting intentions for eating.
Use this meditation before you start eating as a way to stay mindful,
Specifically mindful and aware of what you may want to get out of this eating experience.
So to begin,
Sit comfortably with your back erect,
Though not rigid,
Or if you prefer you can lay down.
You may close your eyes if you're comfortable doing so,
Or if you prefer you may leave them open,
Settling into a soft gaze.
Dropping your shoulders,
Relaxing your jaw,
Softening your belly,
Noticing the sensations of breath,
Noticing the place where your breath is most vivid,
Perhaps that's at your nose or your belly.
You may notice the coolness of the in-breath,
The warmth of the out-breath,
Perhaps the expansion and contraction of your belly.
When you find the place where breath is most vivid,
Gather all of your attention on this place and rest.
If your attention wanders and you're distracted,
Simply notice that you've been distracted,
And without judgment bring your attention back to the place where you notice your breath most vividly.
Simply breathing,
Breathing in,
Breathing out,
Breathing in,
Breathing out.
Now bringing to mind an intention you'd like to set for this eating experience.
You might envision the intention of feeling physically satisfied after eating,
Remembering that satisfaction is different than fullness.
Perhaps your intent is to feel emotionally satisfied.
Perhaps you'd like to stay alert and mindful eating without distraction.
You might like to fully experience your senses through the eating experience.
Perhaps your intent is to slow down your pace of eating.
Take a moment now to allow an intention to arise in your heart and mind.
And as your intention arises,
Keep all of the focus of your attention on this intention.
Breathing slowly and envisioning in your mind's eye yourself carrying out this intention throughout eating.
Imagining yourself at the end of this eating experience having fully carried out your intention.
Envisioning any thoughts,
Feelings you might feel after having met your full intention for eating.
Imagining how you may feel physically and emotionally after having met your intention.
Simply breathing and envisioning yourself fully carrying out your intention for this eating experience.
And now gradually releasing the focus of your attention from this vision and bringing your attention simply to the sensations of breath.
Warmth,
Coolness,
Expansion,
Contraction.
And when you're ready you can open your eyes.
And as you begin to eat,
See if you can keep this intention in your mind's eye.
Thinking about how you may feel having met your intention at the end of eating after several minutes,
Perhaps later or even tomorrow.
You might consider pausing a third of the way into eating and checking in on your intention.
Perhaps again after two-thirds and again when you're done.
Wishing you well during this eating experience.
