Welcome to meditation with Marie.
I am so grateful you are here.
I'm going to guide you through eating mindfully.
We're going to bring the attention to the senses of our taste,
Smell,
And sight while we're starting to eat our food or while you're eating your food.
Your choice.
When we eat it's an opportunity to nourish our bodies and when we're nourishing our bodies we can also nourish our mindful practice.
If you choose to do this guided meditation with food I trust that you are seated now with your food in front of you.
Begin by taking a strong flow look at your food,
Just gazing at the food in front of you.
Notice the colors the shapes and the sizes.
As you look at the food do you have an urge to start eating right away?
Hunger is natural and there's nothing wrong with it but cravings can come and go.
Now return your gaze back to the food.
Now bring the attention to the aroma can you smell it or do you need to pick the food up to take in the aroma?
Some foods have a stronger aroma and some foods we need to bring to our nose to get a sense of the aroma.
Be present in the experience of smelling the food.
If the mind begins to crave the food just return your focus and your attention to the smell in front of you.
Now let's take a moment to appreciate the food in front of us.
Appreciating the energy that went into putting it together.
Let's also appreciate all the hands that had a part of growing the food,
Transporting the food so that you could have this food in front of you.
Nature provides nutrients rain water and sunshine.
Let's give a moment of mindfulness to that as well.
Did you create the food yourself or did somebody prepare it for you?
Let's bring focus and mindfulness to all the energy from the various sources that came together to create this meal.
Now slowly pick up the food if you're using a utensil focus on the utensil.
The touch,
The feel of it.
If you're using your hands focus on the texture of the food in your hands.
Mindfully take notice of the food.
Is the food soft?
Is it cold?
Is it warm?
As you put the food in your mouth notice the desire to chew and swallow quickly because perhaps you're hungry.
Start the feeling of observing the temperature of the food.
Holding the food in your mouth can you feel the shape?
Now as you begin to chew notice the texture of the food.
Does it change as you continue to chew?
Notice the flavors.
Are there multiple flavors?
If there are try to dig a little deeper.
Can you detect the different flavors?
And do you notice how the flavors change as you chew?
Now once you swallow your bite tune into the experience of swallowing.
What does it feel like when the food passes through your throat?
Do you notice that you want to quickly take another bite?
Pause and notice if any of the flavor remains in the mouth.
Continue eating bringing mindfulness to each motion and each action reminding yourself to slow down and be present.
Continue to check the sights,
The smells,
The taste,
The feelings and the thoughts that arise as you enjoy your meal.
Mindful eating is an exercise that definitely practices patience and requires some self-control.
As you try to eat slowly become aware against the strong urge to begin eating more quickly.
It's natural that we want to prepare our next bite while we're still chewing.
See if you can pause and bring your mindfulness to each action as you're walking through it.
The foundation of mindful eating is to eat slowly and if a craving takes over just pause,
Take a breath and slow down.
When you finish eating allow yourself to feel grateful for the food that is nourishing your body and allow your mind to relax in a state of appreciation for the energy and the life the food will give you.
Thank you for joining me in this mindful eating meditation.
Please stay happy and healthy until next time.
