Mindful Eating Meditation

Create a new, healthy habit of mindful eating. Practice these steps through the visualization meditation practice to drink more water, slow your pace, and enjoy your food and surroundings more thoroughly. Create a better relationship with food when you enjoy it more fully, focusing on healthy choices and eating habits.

Transcript

Welcome to this meditation on mindful eating.

My name is Joy,

And I'll be your guide through this visualization practice.

To ready yourself,

Find a comfortable space and relax your body and mind.

Many people struggle with food issues,

And changing your thoughts and relationships regarding food can create profound and healthy outcomes.

So,

As we begin our practice,

Sink deeper and become even more relaxed.

Breathe in and allow the body to become even more comfortable.

Softly close your eyes and rest.

Allow your body and mind to release tension and soften in deeper.

Focus now on the next three breaths,

A deep inhale and long,

Slow exhale.

Breathe in and each exhale allows the body to settle a little more fully.

Breathe in and each exhale allows the body to be even more relaxed.

Breathe in and exhale and your mind is calming and slowing.

As we continue,

Your body is relaxing more and more,

Releasing any tension.

Let it go.

To soften the body more deeply,

Let's focus on each area from your toes to the top of your head to bring in even more relaxation.

Starting at the feet,

Focus on the toes,

Maybe allowing them to wiggle and release any tension.

Soften the instep,

The top of the foot,

And the ankles.

Move to the calf muscle and allow it to soften and be heavy.

The knees,

Relax.

Relax the thighs,

The muscles on the top and the bottom.

Focusing on the hips and pelvis,

Let them be heavy and rooted in place.

Let go of any tightness you may find.

The inhale lifts the belly and the exhale softens.

The lower back is supported and relaxed.

The upper back releases any tension and settles deeper.

The front of the body,

The chest,

The ribs,

Soften and relax as the heart opens.

The shoulders relax,

Falling away from the ears and rolling back to lift the heart.

The arms are heavy and relaxed,

Just lying next to you.

The wrists are comfortably placed.

The palms and fingers are soft and neutral.

Your neck is relaxed,

All tension floats away as your head is supported.

Your jaw is soft and you unclench your teeth.

Tension releases from your chin and lips.

Your mouth is soft and the tongue releases from the roof of your mouth.

Relax deeper.

Your cheeks soften,

Even your nose is relaxed.

Your eyelids are heavy,

A gentle weight on your eyes.

Your eyebrows relax and add to the softness in your eyes.

The creases in your forehead smooth and disappear as you release and let go of any tension.

And any tightness in your scalp dissolves.

Relax deeper.

Let your body melt into the support beneath you,

As if you were snuggled deeper into a fluffy cloud.

Breathe,

Relax,

Let go.

Take a moment to visualize yourself on the terrace of a beautiful country estate.

It's a grand mansion and the terrace is open to a breathtaking garden with fountains and statues,

Trellised roses and freshly manicured lawns.

It is green and lush.

The air is warm and the scent of roses and damp earth mingle in the breeze.

There is a marble staircase leading from the terrace into the garden below.

As you descend the 10 stairs,

You relax even more fully with each step down.

Step 10.

Your breath slows and you relax deeper.

9.

Let go.

8.

You settle deeper and deeper in place.

7.

Your body is soft and resting.

5.

Your mind is calm and peaceful.

4.

Let go.

3.

Relax deeper.

2.

You sink even deeper into your surroundings.

1.

You're relaxed and your heart is open.

As you take the last step into the garden,

The sound of the fountains and cascading water leads you further into the gardenscape to explore,

To experience.

Beautiful topiaries and flower gardens greet you at every turn.

Statues on pedestals rise from the greenery.

It's magnificent and fills your heart with joy.

When you locate the fountain,

You see next to it is an elegantly decorated table set for a luncheon and you are the guest of honor.

The table is adorned with silk and china with bright candles and floral centerpieces.

The food on the table is full of fruits and vegetables and healthy whole grains.

It has nuts and meat and cheeses and you look over the display with delight.

Due to the warmth of the sun,

You realize you are thirsty.

You are invited to fill a crystal glass from the flowing fountain.

The fountain you notice is a clear,

Natural-fed spring providing crystal clear and fresh water.

As you fill the glass,

You feel the coolness of the water through the crystal.

It is chilling in your hands.

As you taste the pure water,

It is refreshing and crisp and quenches your thirst.

You feel the water seep in and hydrate you.

You feel the coolness slide into your body and you refill the glass to drink even more,

Taking in the water before you sit at the table to eat.

As you are seated for the luncheon,

You speak to others at the table,

Friends and family,

Acquaintances,

Neighbors,

Colleagues,

Those who are closest to you,

Near and dear to your heart.

The conversation is warm and friendly.

As the serving dishes are opened,

You choose food that is fresh and nourishing,

Foods that both satisfy and fuel your body,

Foods that are wholesome and natural,

Nothing processed,

No sugars,

Nothing artificial.

Only foods that are healthy for your body,

Foods that bring your body the nutrients it needs and desires.

As you take small servings of the wonderfully prepared meal,

You are grateful for what has been set before you,

The friends with whom you share the meal,

And the beauty of the garden around you.

You focus for a moment on the whole setting as part of the experience of the meal.

As you begin to eat,

You notice the colors,

The aromas,

The taste and texture of each bite.

You take notice of the sweet or salty or savory aspect of each of the flavors.

You chew each mouthful to enjoy and savor each bite to the fullest,

And every morsel is delicious on its own or paired with additional flavors on your plate.

You are in no hurry.

You enjoy the experience of the meal and you slow your pace to make the meal and pleasant time last even longer.

After each bite,

You replace your utensil on the table.

You listen to conversation around you.

You join in dialogue.

You drink refreshing water.

You enjoy your surroundings.

You take in the experience of the whole around you as part of the meal itself.

Once you are ready,

You take another bite of the healthy and satisfying food you've chosen,

Enjoying each bite,

Each flavor immensely.

As the meal continues,

You realize you are beginning to become full,

Even though food is still on your plate.

You do not force yourself to continue.

You honor yourself.

You honor your body by allowing the small excess food to go uneaten.

You do not feel guilty.

You are not required to finish.

You continue to talk and socialize,

Drink the pure,

Clean water,

And enjoy the surroundings until the table is cleared.

You've enjoyed the luncheon,

The time with friends,

And the healthy food.

But as it's time to part ways,

You notice your body feels full and satisfied,

Energized and nourished.

You feel confident and healthy,

And you are ready to move into the next part of your day without any guilt or sluggishness from your meal.

Take with you the enjoyment,

The confidence,

And the feeling of success.

Take with you these healthy habits you've practiced into each meal.

Drinking plenty of clear,

Fresh water.

Savoring each and every bite of your meal.

Eating slowly and with intention.

Enjoying your surroundings.

Eating food that is healthy and nourishing to your body.

Finishing when you are full,

Not when your plate is empty.

Rising from the table,

You feel content.

You feel healthy.

You feel proud.

You feel in control.

Breathe.

Let these emotions flow through them.

Breathe.

Let these emotions flow through you.

Feel them.

Let them take hold in your body and mind.

As you ready to leave the table,

Continue to embody those emotions and begin to feel energized.

As you step away,

Begin to feel more and more awake.

Step one.

Your feet are connected to the ground and you feel energy flow up from the earth through your body.

Step two.

Breathe in deeper and feel the body expand and lift.

Step three.

The heaviness in the body dissipates and you feel light and buoyant.

Step four.

This new energy in your body is sending messages throughout your nervous system,

Throughout your body's network,

To awaken with a renewed spark and vitality.

Step five.

Your eyes are soft and begin to flutter open to see all of the joy and possibilities ahead.

Dear friend,

Welcome back to your day.