Welcome to a mindful eating meditation.
Welcome you all.
If you would like to find something small to eat during this meditation,
I invite you to do so.
Let's begin by sitting,
Sitting at a table.
We are inviting a pleasurable eating environment in you're welcome to pause this and set your environment up for distracted free eating,
A clean cleared off table and whatever item you will be eating today.
Once you have that ready,
Let's sit down in our chair and let's just take a brief moment and close our eyes.
Slow breath in through the nose,
Out through the mouth,
Slow breath in through the nose and out through the mouth.
You may open your eyes if you like.
Let's take a moment and scan through our body independently,
Just scanning through our body,
Noticing any sensations that are present,
Noting what's going on in our body.
Now,
Before we begin the actual eating,
Let's take some time to practice some awareness and mindfulness of some different aspects.
Let's begin by asking ourselves,
Am I hungry?
Am I hungry?
How hungry am I?
You may scale it one to 10,
One being the least,
10 being the most.
Take a moment and ask yourself,
When is the last time I felt hungry today?
When is the last time I felt hungry today?
Great reflective practice.
Now,
With our food item in front of us,
Let's take a moment to give thanks,
Gratitude,
Prayer,
Whatever that looks like for you.
I am thankful for this food.
Now,
Let's take our time and really describe the food in your mind.
What colors do you see?
What shapes do you see?
What textures are present?
Color,
Shape,
Texture.
Is the item hot,
Room temperature,
Or cold?
Describe it in your mind,
Describe it out loud.
Slow breath in,
In through the nose,
Out through the mouth.
Go ahead and pick up your item of food,
Whether it be with a utensil or your hand,
Whatever it is you're eating,
And take a small bite.
Hold that bite in your mouth and place the utensil or your food item back down.
Hold that bite in your mouth for a moment,
Really taste it.
What are you tasting?
Is it smooth,
Is it crunchy?
Is it salty,
Sweet,
Sour?
Just take a moment and really taste it,
And then begin to chew very thoroughly,
Past the point of what you think you would need.
Chew thoroughly.
Swallow,
Pause again,
Notice what you see.
Describe your food to yourself.
How hungry am I now?
Is this tasting good?
Am I enjoying this?
Is this what my body needs right now?
You can ask yourself any of these questions at any time to engage in a mindful eating experience.
Let's take another bite.
Again,
Hold it in your mouth again.
What does it feel like?
What does it taste like?
Take your time to chew thoroughly.
Repeat this process until you've completed eating your item,
And throughout your eating,
Pause.
How hungry am I?
How fully am I?
You can gauge at one to 10.
You can do a qualitative description.
Is this still tasting good?
Do I still want this?
How is it making my body feel?
And once you've completed eating your food,
Let's pause and reflect for a moment,
And ask yourself some questions.
What body sensations are present?
Emotionally,
How do I feel right now?
Which is another great question to ask yourself throughout.
How full am I?
How does my stomach feel?
How does my body feel?
Was that enjoyable to me?
And if you're at the close of your experience,
Maybe take another moment to offer some gratitude for the food,
Gratitude for the presence of the food,
The nourishment to your body,
The awareness of eating it.
Take a slow breath in through the nose,
Out through the mouth.
Wonderful.
Repeat this any time you need to.
You can always come back and listen to this any time you need to.
You can utilize any of these questions throughout any of your eating experience to promote and integrate mindful eating.
Thank you so much for listening.
