Welcome to this mindful eating meditation.
My name is Yogi Brian and let's begin by finding a comfortable seat at your dining area with your meal prepared in front of you.
Place your hands on your lap and close your eyes.
And as you close your eyes start to arrive.
Arriving here to the present moment.
And take three deep slow breaths to center yourself.
And start to ground yourself.
Notice the support of the chair beneath you.
And feel the weight of your body and the grounding sensation of your feet touching the floor.
And take a moment to acknowledge your intention to eat mindfully.
Now open your eyes and look at your meal.
Notice the colors and shapes on your plate.
What stands out to you?
And take a deep breath in and bring your attention to any aromas.
Can you distinguish the different ingredients based on the smell alone?
Before you begin to eat take a moment to express gratitude for the food in front of you.
Think about the journey it took from the earth to your plate.
And the people who grew it transported it and prepared it.
Now pick up your utensil and take a small bite.
Place it in your mouth but do not chew it immediately.
Notice the texture and temperature.
What flavors can you detect?
Begin to chew slowly.
Noticing how the textures change in your mouth.
How does the flavor evolve?
Pay attention to the act of chewing and swallowing.
Notice the impulse to take the next bite.
Put your utensil down between bites.
This pause is an opportunity to check in with your body.
How are you feeling?
What has changed after the first bite?
Continue eating making sure to maintain a slow pace.
With each bite remain engaged with your senses.
Try to keep the focus on the experience of eating rather than any thoughts or distractions.
As you finish your meal reflect on the experience of eating mindfully.
How does your body feel now compared to before the meal?
What did you notice about your food that you may have overlooked in the past?
And to close,
Place your hands together and bow your head slightly.
Acknowledging your experience and the nourishment you have received.
Take a deep breath and when you're ready take a deep breath and when you're ready transition gently back to your day.
Have a great day.
