Thank you for joining me in this 15 minute guided meditation to support you with mindful eating.
Please find a comfortable seat and let's begin.
As you settle into your seat,
Take a deep breath in through the nostrils and exhale slowly through the mouth.
Repeat this deep breath a few times until you feel more relaxed and centered.
When you're ready,
Bring your awareness to your breath without trying to change it.
Just notice the sensation of air entering and leaving your nostrils,
The rise and fall of your chest or belly.
Be present with your breath for a few moments.
As you feel yourself becoming more present,
Bring your attention to the food in front of you.
Take a moment to really observe the colors,
The textures and the shapes of the food.
Notice any smells that may be present.
Take a moment to appreciate the nourishment that this food will provide your body.
When you're ready,
Take a bite of the food and as you chew,
Notice the flavors and textures.
Chew slowly and be aware of the sensations in your mouth and how the food feels.
Notice the impulse to swallow and resist the urge to swallow immediately.
Instead,
See if you can keep chewing for a few more seconds than usual.
Again,
Taking notice of the sensations of the food as you chew it.
As you continue to eat your food,
As you continue to chew,
Pay attention to any thoughts or emotions that arise.
Are you having any judgments or opinions about the food?
Are you feeling hungry,
Full or do you feel neutral?
Just observe these thoughts and emotions without getting attached to them.
Bring your attention back to the food.
When you're ready to swallow,
Take a moment to notice the sensation of the food as it moves down your throat.
As you take another bite,
Repeat this process of chewing mindfully,
Observing any thoughts or emotions,
Allowing them to pass and then bringing your attention back to the food.
As you continue to eat mindfully,
See if you can slow down your pace take smaller bites and chew more slowly,
More thoughtfully.
What flavors and textures do you notice?
Take small breaks between each bite to savor the flavor of your food and to connect with your body's signals of hunger and fullness.
If your mind begins to wander,
Simply notice it.
Simply notice it and then gently bring your attention back to the food.
Allowing your mind to wander during this process or becoming distracted is a natural part of the meditation practice.
Simply notice when your mind wanders and again,
Bring your attention back to the food in front of you.
Continue to pause between bites to connect with your body,
Noticing any physical sensations that arise during this process of eating.
Notice as you become full,
Notice if you are still hungry.
As you approach the end of your meal,
Take a few deep breaths and again just notice how your body feels.
Are you feeling satisfied?
Do you feel content?
Are you still hungry?
Just observe these sensations without any judgment.
Take a moment now to appreciate the food that you have eaten today and the nourishment that it has provided your body.
You may wish to even thank the meal for providing this nourishment.
And when you're ready,
Slowly bring your attention back to your surroundings.
I hope this meditation has helped you to eat more mindfully today and that you appreciate the nourishment that food provides.
Thank you for taking the time to practice with me today.
Please feel free to listen to this meditation again at your next meal.
Thank you.
