Welcome to the mindful eating meditation.
This meditation is used to help you be more mindful and learn how to slow down with your meals.
Being more aware of your surroundings.
Being more aware of your surroundings in relation to your meal time.
This is something that can be subtle.
Just take your time,
Relax,
And take a deep breath.
Deep breath in and breathe out.
You are going to do this a total of three times.
Please don't overthink this.
It can be done at any time before your meal.
As I mentioned,
It can be very subtle.
Just a quick deep breath in and out about three times.
And just getting you mentally prepared for your meals.
During this time,
You want to make sure that you come with an attitude of gratitude.
Whether it's through a quick prayer or just being grateful that you have food to eat.
That you have something that's going to provide nourishment for your body.
I want you to be all there.
So you are going to be present in the here and now.
I want you to take notice of what exactly is on your plate.
I want you to take notice of the way it smells.
Is it something satisfying?
Is it strong?
Or is it light?
How is the smell making you feel right now?
How does the meal look?
Does it look very appetizing?
Look at all the beautiful colors.
Is it colorful?
Or is it just the same type of colors in the same family?
Do you like variety?
Is this represented on your plate?
Does it look like a work of art to you?
Just stay there and just take notice.
Next,
You may want to touch whatever is on your plate.
To feel what texture is it?
Is it something sticky?
Does it feel mushy or soft?
Is it something that makes noise when you tap?
Just take that time to explore.
Give yourself permission to actually play with your food.
You may feel a little resistance because maybe you were taught you shouldn't play at the table.
Or maybe you shouldn't play with your food.
Take this time now to give yourself permission.
It's okay.
Either pick it up with your fingers to really get the texture.
Or if it's too messy for you,
Take your fork or your spoon or your knife and just get the feel of that in between the fork.
Or as you slice with a knife.
Or as you scoop with a spoon.
Just notice what comes up for you.
Now before you begin to take a bite of the food or something soft or creamy before you get to put the spoon up to your mouth or before you get to slice or cut or chop.
Whatever it is,
I want you to notice your breathing.
Has it changed any?
Is it still constant?
Is your heart racing?
Be with what you feel at this moment with no judgment.
Remember that you are only the observer.
You are not your thoughts.
Your thoughts are not you.
You are mainly the observer.
So you're going to take notice.
With no judgment.
Believe that this meal is providing nourishment to your body.
This food is not only providing nourishment for the value.
The nutritional value.
But because you have chosen to be present at this time.
It has real value because you are choosing to take it all in.
Be reminded that the way you process your meals.
Is what really matters.
You can have the most nutritious meal.
But if you are not present for the meal.
It really doesn't truly matter.
Your body takes notice.
Of what you put in your mouth.
It takes notice.
And processes it accordingly.
So we're going to come to the table.
With acceptance.
With love.
With gratitude.
And lots of awareness.
So at this time.
Take all of that in.
The gratitude.
The love.
The awareness.
Knowing that that is truly what's valuable.
During this meal time.
Nutrition is more than what you eat.
And the weight that you carry.
Nutrition is more than what you eat.
And the weight that you carry.
Nutrition is more than what you eat.
And the weight that you carry.
As you begin the eating process.
Take one last deep breath in.
And breathe out.
You can begin.
I want you to really focus on the rhythm of your chewing.
Just take it slow.
There's no rush.
You have all the time that you need.
Just slow down.
Just slow down.
You may feel the need to look at your watch.
But I want you just to stay here for just a moment.
Just notice each bite.
In your chewing.
Just stay with the rhythm.
Of your chewing.
How are you feeling right now?
Do you feel satiated?
Are you enjoying yourself?
Are you still believing that this meal is for you?
Is working for your good?
So how are the flavors?
Tanky or spicy?
Is it bland or too salty?
Sweet?
What would you say about it?
Maybe it's savory.
Just continue to enjoy the eating experience.
You can do this every time you eat if time permits you to do so.
Or you can designate a day or every other day.
Just a meal time where you're being more intentional.
You're just putting this into a more formal practice.
To start being more mindful around your eating.
And the entire eating process.
What you practice becomes stronger.
This concludes the mindful eating meditation.
