Mindful Eating - 10 Minute Pre-Bolus

You’re welcome to use this mindful eating practice when you are using a 10-minute pre-bolus. During the pre-bolus waiting time, you will be guided through gratitude and breathwork. Then, you will be guided through a practice for the first bite of food, where you are encouraged to eat at a slower pace to fully explore all the sensory experiences involved in eating.

If you’d like, you may choose to continue mindfully eating via self-guidance for longer or until you finish your food.

Transcript

Start by checking your blood sugar.

You can begin your mindfulness practice even here as you take the actions needed to check your blood sugar,

Whether using a continuous glucose monitor or a meter.

When you see the number,

Just notice the number for what it is.

A piece of data in this moment.

Sometimes it can be really easy to judge the number as good or bad or get absorbed in emotions that might be tied to the number,

Like disappointment or anxiety.

You're encouraged to be open to whatever might come up right here for you as you're aware of this number.

Practice noticing and labeling if there are any thoughts or emotions that might come into your experience.

Then remind yourself that this is a piece of data in this moment that will be used to help you figure out what to do next to help take care of yourself.

You're invited to choose what food you like to use for the mindful eating practice.

This can be totally up to you if you like to eat a full snack or a meal or maybe a smaller amount of food right now,

Knowing that you will be guided through the practice for the first bite.

Next,

Figure out how much insulin you need to take based on your current blood sugar level,

The type of food you plan to eat,

How much you will eat,

Any insulin you may have recently taken,

Future activities you might have planned,

And any other factors that are recommended by your health care team.

Going one by one through these variables,

Knowing that it's okay if this feels overwhelming,

It can be a lot to consider.

Giving yourself as much time as you need to consider the different variables,

Even pausing this recording if more time would be useful.

Seeing if you can continue your mindfulness practice here,

Even checking in with each variable one at a time,

Knowing that these are also steps of self-care.

When you're ready,

Bring your attention to the method you'll use to take insulin,

Which might be using shots,

Pens,

Pumps,

A PDM,

Or maybe inhalable insulin.

Measuring the calculated dose,

And then when you're ready,

Giving yourself the dose of insulin,

Bringing mindful attention to this action,

Maybe by noticing what it feels like to hold the object needed,

Perhaps checking in with the smell of the insulin,

The sound of a medical device beeping,

Or even what it feels like as the insulin enters your body.

Perhaps taking a moment here to express gratitude for access to insulin,

Exploring where in your body you feel a sense of gratitude.

Perhaps keeping your attention on what gratitude feels like in your body today.

If you'd like,

Shifting your attention to your breath.

Here,

You're invited to notice your natural breathing rhythm,

Without changing your breath in any way,

As you start to become aware of how your breath is already moving in your body,

Right here,

Right now.

You might be curious if you're inhaling or exhaling through your nose or your mouth.

Another way to check in with your natural breathing rhythm might be noticing the depth at which you're breathing.

Sometimes it can feel useful to place a hand over your heart or hand over your belly,

Or maybe resting your hands alongside your torso,

Near your ribcage.

Placing your hands here could be another way to notice the felt sense or movement of your breath.

Perhaps here you're aware of a rise or an expansion as you inhale,

Maybe a release,

Coming back to rest as you exhale.

You may bring attention to what it feels like in your body to breathe.

Maybe there's a particular part of your body where you notice your breath.

You could shift your awareness to checking in with the temperature of the air.

Maybe it's cool or warm when you inhale.

Does it change or stay the same when you exhale?

And as you're here breathing,

You might notice if your mind starts to move somewhere else,

Maybe thinking about things that aren't happening right now.

And if you notice that,

Realizing it's okay.

It's what our minds are designed to do,

To think.

And when you notice this shift in your mind,

Seeing if you can gently bring your attention back to what it feels like to breathe in your body in this moment.

You're welcome to stay here with your awareness on your natural breathing rhythm.

Maybe you've noticed your breath has slowed down or changed since the start of your practice.

If you're interested in shifting to taking some intentionally deeper breaths,

You're invited to first notice what it feels like to inhale and exhale through your nose if you weren't there already.

Maybe taking a moment here to pause and notice the inhale and exhale through your nose.

And then matching the length of your inhale with the length of your exhale,

Using a count of four.

So counting in your own way,

Inhaling for four,

Exhaling for four.

Also knowing that as you're breathing with this rhythm,

You're welcome to add a count or two or take away a count or two over time.

Finding a rhythm that feels supportive for you to match the length of your inhale with the length of your exhale.

Perhaps being open to any sensations that might be here in your body as you're breathing in this way.

And also knowing sometimes we don't feel anything.

You're welcome to complete one more breath cycle where you're counting or keeping track of your breath.

One more full inhale,

Followed by a complete exhale.

Then allowing your breath to return to this effortless rhythm where you aren't watching it or keeping track of it anymore.

Knowing that your body is always breathing in the present moment.

And you're invited to check in here.

Noticing how your mind feels,

How your body feels.

Maybe you add a little bit of movement into your body by wiggling your fingers or wiggling your toes.

Rotating at your wrists or ankles.

Bringing your attention to the food that you will be using for your mindful eating practice.

Taking a moment here to express gratitude for this food.

Exploring where in your body you feel a sense of gratitude.

Perhaps keeping your attention on what gratitude feels like in your body here.

Knowing that it's been about 10 minutes since your bolus.

Turning your attention to your food.

You're invited to begin to explore the sight of your food.

Here you might notice colors or different shades of colors.

Maybe different textures that are present in the food.

Shifting to explore the smell of your food.

You might notice the aroma of the food in the surrounding air as it enters your nose.

If you like,

You could bring your nose and the food closer together.

Either by lifting the food up to your nose or leaning towards the food.

You're invited to take a longer inhale here,

Focusing on the scent of your food.

Shifting to explore the feeling of your food.

So if your food requires utensils,

Maybe grabbing a spoon or fork.

Depending on the type of food,

Either using those utensils or your fingers to connect with what your food feels like.

Shifting to explore the sound of your food.

Notice any sounds that your food might be making as it is.

Or maybe noticing the absence of sound.

If you're using utensils,

You might notice if there are any sounds that happen when those utensils connect with the food.

If your food can be picked up with your hands,

You might explore dropping the food gently on the plate or table,

Noticing any sounds that might happen here.

When you're ready to take a bite of your food,

Bring the food closer to your mouth,

Noticing the feeling of your hand lifting your food to your mouth.

And then gently let the food rest on your tongue.

You're invited to start chewing slowly,

Maybe slower than usual.

And as you're chewing your food,

Noticing the texture of the food in your mouth.

Maybe what it feels like to move your jaw as you chew.

And as you continue chewing the food,

Noticing any sounds that might happen as you're chewing.

Those sounds might stay the same or maybe change over time.

Shifting to explore the taste of your food.

You might notice flavors or intensity of the taste as you're chewing.

After you've chewed your food completely,

Swallowing the food,

Being aware of the sensation of swallowing.

Maybe you check in and notice what it feels like to have eaten the first bite of your food.

Pausing here to check in with yourself,

Being open to any sensations that might be lingering in your mouth or anything else you might be aware of here.

You're invited to notice what you want to do next.

Maybe any impulses you might have here.

Are you feeling ready to take the next bite of food?

Continue this pause for as long as you'd prefer.

And then repeat the process of mindful eating until you are ready to be done.

You are encouraged to check in with your body when you're finished with the practice.

Noticing any sensations or feelings that might be present for you as a way to close your mindful eating practice.