Hello and a huge welcome.
Today we'll be exploring mindful eating,
An opportunity to slow down,
To tune into our bodies and to savour the full experience of nourishing ourselves.
You may have with you a small meal or a few simple bites,
Perhaps a piece of fruit,
A handful of nuts,
A slice of bread.
It doesn't need to be elaborate.
What matters is your presence.
So begin by finding a comfortable seated position.
Allow your spine to lengthen fully and your shoulders to soften.
Close your eyes if you feel comfortable doing so.
Begin to bring awareness to your breath,
Just noticing it without changing anything.
Breathing in and breathing out.
As you settle,
Invite the intention to be fully present,
Not only with the food but with your body,
Your thoughts and your senses.
Let your breath be your anchor.
With each inhale,
Feel the body greatly expand.
With each exhale,
Allow tension to melt away.
Notice where your body makes contact with the chair or with the floor.
Feel the weight of your hands resting,
Perhaps on your lap or on the table in front of you.
This grounding is where we begin,
Noticing without judgment.
Bring to mind a sense of gratitude.
Gratitude for this moment,
For the nourishment you're about to receive.
For your body that allows you to taste,
Chew,
Swallow and digest.
And when you're ready,
Gently open your eyes.
Take a look at the food in front of you.
Very slowly,
Let your eyes explore its colors,
Textures,
Shapes.
Does it glisten?
Is it matte,
Smooth or rough?
Now pick up a piece or a portion.
Feel it in your hands or with your utensils.
Notice its weight,
Its temperature,
Its surface.
What does this tell you about it?
There's no need to analyze,
Just observe.
This is mindful seeing,
Mindful touching.
The act of being with food before eating it.
Now bring the food slowly to your nose.
Inhale gently.
What do you smell?
Is it sweet,
Sour,
Earthy,
Nutty?
Is it familiar or surprising?
Notice how your body reacts.
Perhaps your mouth waters or your stomach responds.
This is your body preparing,
Awakening its inner intelligence.
Take a moment to simply hold the food there,
Savoring this anticipation.
The pleasure of food begins even before the first bite.
Now take a small bite,
Place the food gently in your mouth and allow it to rest there before you chew.
Notice the initial sensation,
The texture on your tongue,
The taste as it begins to release.
Begin chewing slowly.
How does the flavor evolve?
What do you notice as you chew?
Is it changing,
Getting sweeter,
Saltier,
Softer?
Be with the experience from start to finish.
Chew slowly.
Let go of the urge to rush to the next bite.
When you're ready,
Swallow with awareness.
Feel the food moving down your throat.
Pause before taking another bite.
Notice any thoughts,
Emotions or impulses that arise.
As you continue eating,
Bring the same presence to each bite.
You may fall into thought,
That's okay.
And when you notice it,
Gently come back to the texture,
The taste,
The breath.
Each bite is an opportunity to begin again.
There's no rush.
Let your pace be guided by the body,
Not by habit.
If you notice the impulse to eat quickly,
Pause.
Place your utensils down between bites.
Take a sip of water with attention.
Reflect gently on the sources of your food.
The earth,
The sun,
The rain,
The hands that prepared it.
Eating mindfully is a practice of reverence.
Now begin to notice how your body feels.
Is there a sense of satisfaction emerging?
Are you still hungry or beginning to feel full?
Practice listening.
Mindful eating includes knowing when to stop,
Honoring the body's signals.
You don't need to finish everything if your body says enough.
Allow that message to guide you.
And as we conclude this practice,
Take a moment to reflect on the experience.
How did this way of eating feel different?
What did you notice that you normally miss?
Bring your awareness back to the breath.
Inhale deeply and exhale slowly.
Return to the feeling of your body seated here.
The support beneath you.
Let your eyes close if they're open and in your own way offer thanks to your body,
To the food,
To the present moment.
This practice doesn't end here.
You can bring mindfulness into every meal,
Every bite,
Every sip.
Gently open your eyes.
Take one last conscious breath and carry this presence with you into the rest of your day.
And thank you so much for joining me here.
If you've enjoyed this meditation,
Please take a look at my profile and perhaps you'd like to join me here.
I've got plenty of other tracks and courses.
So I hope to be with you again very soon.
But in the meantime,
Have a wonderful rest of your day.
Bye-bye.
