In this mindful eating meditation,
It is best to do it with your eyes open.
Doing it will support your digestion and your overall health.
It's a good one to do just after you've prepared some food and you're ready to eat.
You can do this meditation on your own,
With friends,
Or with family.
Begin by noticing your breath.
Make your next few breaths a little longer and a little deeper.
As you do this,
If it feels comfortable to do so,
Place a half smile on your mouth.
Now let your breath resume in its natural rhythm.
Become aware of any hunger sensations in your body or sensations of feeling full.
Just for a moment,
Notice where you're feeling those sensations.
And breathe right into the area where you're feeling them the most.
Now bring your attention to the food on your plate.
Before picking it up,
Just notice it with curiosity.
Notice its shape,
Its colour,
Its size,
And its texture.
Notice if it has any smell.
Notice if your mouth is watering.
And just for a moment,
Think of the journey this food has made to get to your plate.
It needed sunshine,
Water,
Cultivating,
Harvesting,
And maybe cooking.
Think of all the people who might have been involved in this process.
Farmers,
Seasonal workers,
Cooks,
Factory workers.
Now pick the item up with either your fingers,
Your spoon,
Your fork,
Or other eating implement.
If you have a whole meal,
Just choose one small item from your plate.
Hold it up and notice its colour,
Its texture,
And its shape.
Continue to breathe and just notice the food with curiosity,
Like it's the first time you've ever seen it.
If you're using your fingers,
Notice how the food feels.
Is it soft,
Hard,
Smooth,
Rough?
If you're using cutlery,
How does the cutlery feel in your hand?
As you do this,
Continue to breathe calmly and slowly.
Gently bring the food toward your nose and notice how it smells.
Notice if it brings up any memories or sensations in your body.
Is your mouth watering?
Just notice what's there with curiosity and without judgement.
With full awareness of your hand moving towards your mouth,
Take a small bite of the food and just briefly let it sit in your mouth without chewing or swallowing it.
Just for a moment,
Allow it to be in your mouth.
If it feels comfortable,
Gently roll it around to different parts of your mouth with your tongue.
Notice its flavour and texture.
Notice any sensations in your body.
Continue to breathe slowly and softly as you notice this food in your mouth.
Gently begin to chew this piece of food and notice the different parts of your mouth that do the chewing.
Without judgement,
Notice the sounds of chewing.
Now notice any sensations in your mouth and your taste buds.
When it feels right,
Gently swallow your food and notice with curiosity as it journeys from your mouth to your throat and then down to your stomach.
Notice if the sensation and taste lingers in your mouth as you continue to breathe calmly.
Notice how you feel.
If it feels comfortable to do so and time allows,
Pause the recording and repeat this process with the rest of your food.
When your food is finished,
Notice how you feel.
Try this exercise regularly when you can.
And congratulate yourself for taking this important time to eat your food mindfully,
To support your digestion and your overall health.
