In this first video,
We'll be exercising our ability to be mindful using a drink like your morning cup of coffee or tea,
Or you can also be using this tool while eating a meal.
So if you have either of those things going on right now,
You can begin with me and if not,
Save this video for later use.
I find it easy to begin this practice by thinking of the object in front of you,
The drink or the food,
As something you've never seen before.
So bringing this beginner's mind element to what you're experiencing as if it's for the very first time.
So whether you have a drink or food with you,
Let's just first start by observing that object,
Looking at it with your eyes and noticing what you see.
Do you see steam or different colors,
Maybe different textures?
What do you notice with just your eyes alone?
Just taking the next few moments to observe and now moving to your sense of touch.
Touch the food or the beverage in front of you,
Touching the glass,
Maybe touching your fork or spoon.
Maybe you notice different temperatures,
Warm or cool.
Maybe you notice different textures,
Rough,
Soft,
Hard,
Wet,
Dry.
Tuning into your sense of touch,
What does it tell you about the object in front of you?
I'm just allowing yourself to play here,
Maybe touching the liquid or touching the food.
Now moving slowly over to your sense of smell.
What scents are coming in through your nostrils?
Does something smell strong,
Something sweet or salty,
Savory?
Maybe some smell makes your nose crinkle or a smell makes you move closer to the food or the drink.
Now moving on to your sense of hearing.
Can you move the food around or swish the drink?
What do you hear?
What are your ears picking up?
And now bringing this object to your lips,
Whether it's a cup or food,
Just notice what it feels like,
What it sounds like,
To bring this object just to your lips.
Does it feel different than touching it with your fingers?
Now take a sip or put some food in your mouth,
Noticing what it feels like now.
Does it feel different than when it was touching your lips or when it was touching your fingers?
Can you feel different textures or temperatures?
As you notice that,
You can begin chewing or swishing the food or beverage around in your mouth,
Maybe beginning to notice the taste of the food or drink,
Noticing what flavors come out,
Sweet,
Salty,
Savory,
Sour.
Now swallowing the food or the beverage,
Noticing the sensation of swallowing,
Noticing how your tongue moves,
And once you've swallowed,
Putting that object back down,
Taking a moment to take a deep breath in through the nose,
Out through the nose,
And finding possibly a bit of gratitude for this moment,
For this quiet space,
And maybe a bit of gratitude for yourself for taking this time to begin building your tool of mindfulness.
Taking another deep breath in and a deep breath out,
And you may stop using this tool of mindfulness to further enjoy your beverage or your food,
Or you can continue playing with it as you eat or drink.
Feel free to do whatever feels good for you.
