Mindful Eating - 15-Minute Pre-Bolus

You’re welcome to use this mindful eating practice when you are using a 15-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,

You're invited to notice your natural breathing rhythm.

Without changing your breath in any way,

Starting to become aware of how your breath is already moving in your body,

Right here,

Right now.

You might notice if you're inhaling or exhaling through your nose or your mouth,

You could be curious about the temperature of the air.

What does it feel like when you inhale?

Maybe it's cool or warm.

What does it feel like when you exhale?

As you focus on your breathing,

You might notice if the feeling of the temperature of the air changes over time.

There's also the possibility you notice it feels the same.

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

Sometimes it can be useful to place a hand over your heart or a hand over your belly.

Maybe connecting your hands to the sides of your torso,

Perhaps along your ribcage.

If your hands are resting here,

You might notice a rise or an expansion as you inhale.

Maybe a release coming back to rest as you exhale.

Maybe this motion is subtle.

Maybe it's not.

Next,

You're invited to notice what it feels like in your body to breathe.

Something that you're always doing in the present moment,

Sometimes without thinking about it.

Being open in this moment.

Checking in about where you feel your breath in your body.

It's okay if you're not sure.

Sometimes it takes time to explore and notice.

Over time,

You might notice your mind start to wander or think about other things other than breathing.

Remembering that that's normal.

It's expected.

It's what our minds are made to do.

If you notice your mind thinking about something else,

Seeing if you can gently bring your attention back to what it feels like to be here breathing in the present moment.

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

Or if you're interested in shifting to a deeper breathing rhythm,

You're invited to check in with what it feels like to both inhale and exhale through your nose if you weren't there already.

Maybe shifting or noticing what this rhythm feels like when you inhale and exhale through your nose.

Then finding a pace where you can match the length of your inhale with the length of your exhale.

Sometimes it can be useful to start with a count of four.

That might look like inhaling for a count of four.

Exhaling for a count of four.

But knowing you can make adjustments along the way.

Maybe you add a count or two or take away a count or two over time.

Giving yourself permission to explore.

Finding the rhythm that feels supportive for you.

As you're breathing here,

Connecting with the felt sense or the sensations in your body.

Perhaps noticing if those stay the same or are changing throughout your practice.

You're welcome to complete one more breath cycle where you're watching,

Keeping track of your breath.

Taking one more full inhale,

Followed by a complete exhale.

Then allowing your breath to return to this effortless rhythm where you aren't counting,

You're keeping track of it.

Your hands can rest over your heart or alongside your body.

And you're invited to notice whatever might be present for you here.

Checking in with your mind.

Checking in with your body.

Shifting your attention into your feet.

Maybe here you wiggle your toes or press your heels into the floor.

Sometimes it can feel useful to maybe ground your feet by pressing gently.

Or even moving up into standing.

Feeling the strength of your legs,

The muscles in your legs working.

Shifting attention into your hands.

Maybe you wiggle your fingers.

Or open your hands really wide and curl your fingers in.

Perhaps doing this a couple of times.

Then transitioning to find wherever you'd like to be for your mindful eating practice.

Bringing to mind the process that had to take place in order for this food to get here to be with you.

Depending on what the food is,

You might think about if it was grown,

Harvested,

Transported,

Where you got the food from,

How long you've had the food.

Gently scanning through maybe the steps that had to happen in order for this food to be here in your presence.

Eating is something that we do every day,

Several times a day.

And sometimes we don't even recognize maybe all the steps that had to happen for that food to get here.

And after you've reflected on that process,

You're invited to shift your attention to express some gratitude for the presence of this food.

Maybe noticing where in your body you feel this sense of gratitude.

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

Knowing that it's been about 15 minutes since your pre-bowl is.

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.