Welcome to mindful meditation while enjoying a meal.
This meditation is for when you may be in having one of those days where time just seems to be moving a little too fast.
So see a first if you can find yourself in a space where you can really bring and focus your attention inward,
Where there won't be any distractions or noises ideally in a nice comfortable environment.
Just connect and root into this place that you're in now.
So be being able to bring our awareness inward,
Reconnecting with the body and breath.
So let's start by breathing in through the nose and then breathing out through the mouth with a sigh and again in through the nose and out through the mouth.
And last one in through the nose and releasing out through the mouth.
Beautiful.
So now with the meal in front of you,
I'd like you to just let everything else go,
Whatever may have happened before,
Whatever may be happening later in the day.
Just allow yourself to become present to this moment and the experience that you're about to enjoy with the food in front of you.
So first I'd like to set your intention.
So this is about enjoyment.
Food is nourishment for the body.
So I'd like for you to take a moment to check in,
Notice how you're feeling and then once you're ready intentionally choose to take your first bite and make sure that's a nice small portion of food so you can really focus and concentrate on the experience.
So allow yourself to witness and notice what the food looks like,
Perhaps noticing shapes or colors,
Also bringing our awareness to any sounds that may be related or smells.
Smell is a very powerful sense for us so perhaps you can even notice if there may be any emotions that arise or memories connected with the smells that you're experiencing.
And then as you take that first bite,
Noticing the connection of the touch sensation.
So perhaps it's the holding of the fork or if it's a sandwich,
The holding of the sandwich in your hands.
Feel that texture,
Perhaps notice the weight or the temperature.
And then intentionally taking that first bite and experiencing what that feels like,
Noticing as the teeth cut into the food that the lips are working,
The mouth is working,
The tongue is the first to begin to taste and see what that experience is like.
So notice,
Noticing perhaps any flavors on the palate so it could be salty or sweet or maybe even bitter and astringent.
And feel free to play with your food a little bit,
Moving it around on your palate,
Allowing yourself to experience the enjoyment of your food in a new way where you're really connected and rooted into the experience through what you're perceiving and witnessing in your body and with your mind and spirit.
So continue to enjoy your meal in this way,
Noticing the experience and intentionally deciding to chew slowly and intentionally.
Also deciding when you're ready to swallow the food and then processing what that feels like,
The nourishment going down and the food spreading to each cell of your body.
And of course you're also welcome to notice and take a moment of gratitude and appreciation for this nourishing,
Enriching food that's entering to make yourself better.
So I hope you have a beautiful rest of your day,
A beautiful rest of your meal.
May you enjoy and replenish yourself being aware of this experience and then choosing intentionally when it feels right for that experience to be finished.
So notice when you become satiated,
When your body starts to send you messages that you might be full and then allow that to lead and guide you whether you've finished the plate of food or not.
So being very present and aware,
Continuing to enjoy.
May you have a beautiful rest of your day,
Bringing my hands to my heart center and bowing my head forward in gratitude and appreciation for you and your taking care of yourself.
May you also do this for yourself,
Acknowledge the beauty that you're creating within yourself.
Thank you for joining me today with love and light.
Namaste.
