Welcome to this chocolate meditation.
Before we begin,
Pop a piece of chocolate on a plate in front of you.
Perhaps pour your morning coffee into your mug.
Although I'm going to focus on chocolate,
You can use any food or beverage with this meditation.
So there are endless possibilities.
Once you have the chocolate sitting on a plate in front of you,
Take a moment to get comfortable wherever you're sitting.
Allow your spine to stretch long and straight.
Take three deep breaths,
Breathe in through your nose,
Sending the air to the belly and chest.
And breathe out through your nose.
Breathe in through your nose,
Belly,
Chest.
And breathe out through your nose.
Breathe in through your nose,
Belly,
Chest.
And out through your nose.
Now squeeze your shoulders up to your ears as you breathe in through your nose.
And let them drop as you exhale.
Allow your body to fall into its natural breathing rhythm.
Bring the plate up in front of you so that you can easily observe the chocolate.
Notice its size,
Its shape,
Its color,
And its texture.
Notice any urge to pop it straight into your mouth.
And then bring your attention gently back to observing the chocolate.
See every detail.
You may like to turn the chocolate over and continue observing it from another angle.
Now pick up the chocolate.
Notice its weight.
The temperature.
Is it soft or hard?
How do you feel about the chocolate?
Again,
Notice any urge to pop it in your mouth.
And then bring your attention gently back to the sensation of feeling the chocolate.
Slowly bring the chocolate up to your nose.
Noticing when the chocolate scent first reaches your senses.
As you smell the chocolate,
Take a moment to appreciate the aroma.
It may be stronger than you've noticed before.
You may also notice the urge to pop it in your mouth is even greater.
But simply bring your attention gently back to the smell of the chocolate.
Now bring the chocolate to your mouth and take a tiny bite.
How does this taste?
Where do you place it in your mouth?
Notice sensations and flavors.
Now place the remainder of the chocolate in your mouth.
Hold it in your mouth.
Letting it melt.
And letting your tongue explore its textures and taste.
When the chocolate is dissolved,
Bring your attention back to your senses.
Is there still some chocolatey taste in your mouth?
Have the scents around you changed?
Now bring your awareness to the sensations and feelings inside you.
Are there differences to how you felt at the beginning of the meditation?
You may have noticed thoughts about the chocolate that you did not anticipate.
Remember you can always gently refocus your awareness.
As you bring your attention back to your surroundings,
Notice what you can taste.
What you can smell.
Notice the sounds around you.
Notice the physical sensations as you wiggle your fingers and flex and point your toes.
Slowly open your eyes to a soft gaze.
Take a moment to observe how you're feeling before you head out into the rest of the day.
Letting your attention back to your senses.
Letting your attention back to your senses.
