Welcome,
This morning we begin with awareness.
Awareness of the body,
Awareness of the senses,
Awareness of how we nourish ourselves.
In this meditation we bring mindfulness to eating,
Drinking and receiving the gifts of the day so that you step forward with balance,
Gratitude and ease.
So close your eyes gently now and let the body grow still.
Take a long,
Slow breath in through the nose and then exhale softly through the mouth.
And again,
Inhale deeply,
Filling the chest,
The belly and the whole body and then exhale.
Releasing tension,
Releasing heaviness and releasing the night.
So one more slow inhale and one more exhale.
Feel the body begin to soften.
The shoulders drop,
The jaw loosens,
The hands rest easily.
You are safe here,
You are steady,
You are right here.
Now bring awareness to the breath itself.
Notice the coolness of the air entering and notice the warmth of the air leaving.
And with each breath your presence deepens and with each breath clarity grows.
Now imagine before you,
The first sip of the morning.
Perhaps it's a glass of clear water,
Perhaps a cup of tea or perhaps something simple nourishing and light.
See it clearly in your mind's eye,
Notice the shape of the cup,
The shine of the surface or the way light touches it.
And with your inhale,
Imagine lifting it gently.
And with your exhale,
Imagine bringing it close.
Notice the fragrance,
Notice how anticipation awakens the senses.
And now imagine taking the first step.
Feel the coolness of water or the warmth of tea.
Feel the touch the lips,
The tongue and then down your throat.
Notice the texture,
The taste and the way it moves through you.
And with each breath,
Notice the warmth of the air.
One sip,
Complete,
Whole and enough.
Now stay with this one sip for several breaths.
So,
So inhale awareness and then exhale presence.
Inhale gratitude and then exhale calm.
Now imagine a small piece of fruit,
Perhaps an apple,
A berry or even a slice of an orange.
Really see its color,
Bright and vivid and then see its shape.
And with your inhale,
Imagine holding it in your hand.
And with your exhale,
Imagine bringing it near.
Notice the scent,
Sweet,
Alive and very real.
Now imagine taking one bite.
Feel the texture,
The juice,
The sweetness and even the sharpness.
Stay with the bite as if it's the only bite you need.
There's no rushing,
No hunger of the mind,
Only presence is here.
And now silently say to yourself,
I taste fully,
I savor deeply,
I eat with awareness.
And again softly,
I taste fully,
I savor deeply and I eat with awareness.
And once more letting it settle,
I taste fully,
I savor deeply and I eat with awareness.
Now imagine a table before you.
On it are many foods,
All beautiful and all nourishing.
Some are heavy and some are light.
Some are rich and some are simple.
Notice how the body responds when it sees abundance.
And notice how the mind reacts when it sees choice.
This is natural and this is human.
But now bring awareness to the heart.
What does the heart truly want?
Not what the mind craves,
And not what the eyes reach for,
But what the heart needs.
Notice how the answer feels different,
Lighter,
Softer,
And clearer.
And then silently say,
I honor my body,
I choose with care,
I eat only what I need.
And again,
I honor my body,
I choose with care,
I eat only what I need.
And again,
I honor my body,
I choose with care,
I eat only what I need.
And one more time,
Letting it sink deeper,
I honor my body,
I choose with care,
I eat only what I need.
Feel how the words soften the hunger of the mind.
Feel how they bring balance,
Feel how they bring calm.
Now imagine yourself at a meal.
You sit calmly,
You breathe before eating,
You give thanks before tasting.
You notice the texture,
The flavor,
And the detail.
And you pause,
And you savor,
You listen to the body,
And when it says enough,
Enough,
You stop with ease.
So see yourself in this vision,
Feel how peaceful it is,
Feel how nourishing it is,
Not just food for the body,
But food for the spirit.
So stay here for several breaths,
Inhale presence,
And exhale balance.
Inhale awareness,
And then exhale gratitude.
Now repeat softly within,
I.
E.
Mindfully,
I am satisfied,
I am at peace.
And again with a steady breath,
I.
E.
Mindfully,
I am satisfied,
I am at peace.
And once more as truth,
I.
E.
Mindfully,
I am satisfied,
I am at peace.
Notice now how the body feels lighter,
Notice how the mind feels calmer,
Notice how the heart feels steadier.
This is mindfulness with meals,
This is freedom from overeating,
This is the gift of presence.
So take three more deep breaths,
Inhale light,
And then exhale calm.
Inhale presence,
And then exhale balance.
Inhale gratitude,
And then exhale peace.
And now gently return to your body here,
Feel the ground beneath you,
And feel the breath moving naturally.
And when you're ready,
Open your eyes softly,
Carry this awareness into the day,
Carry this mindfulness into every meal,
And carry this balance into every choice.
You are present,
You are mindful,
And you are at peace.
Good work this morning,
And namaste.
