Mindful Eating - No Pre-Bolus

You’re welcome to use this mindful eating practice when you don't have to pre-bolus. 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, 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.