Hello and welcome to this mindfulness of eating meditation.
Before you begin,
Make sure you have your orange and a plate,
Have a napkin by your side,
And find a comfortable place to sit where you're free of distractions and able to focus your attention and your awareness on the experience of your orange.
Let's begin by connecting to your breath and to your body.
Feel your feet firmly on the ground.
Notice the contact of your body with your chair.
Notice and acknowledge any thoughts or sensations or emotions you might be experiencing,
Noticing without judgment,
But simply aware.
Begin with the orange,
Holding it in your hand and examining it.
Look at your orange as if you've never seen an orange before.
Experience the color.
What do you notice?
Maybe it's bright.
Maybe it's pale.
Maybe there's some irregularities in the color.
Just be aware of what you see.
Simply notice it.
Now begin to feel the texture of your orange.
Notice how the skin is bumped.
Feel the softness of the skin.
Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
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Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
Notice how the skin is soft.
Consciously notice the act of swallowing.
Become aware of the sensations of the orange as it moves down your throat.
What did you notice about the orange?
What were your senses during this exercise?
Were there any surprises?
Did any memories come up for you?
Maybe journal thoughts or sensations you experienced during this exercise.
Eating is a wonderful exercise for mindfulness.
Enjoying the experience,
Giving your attention,
And really experiencing the taste and the sensations without distraction is a tool through the rest of your day.
Thank you for sharing this time with me.
