Hi,
Welcome to this eating meditation.
Today we are going to eat mindfully that's inspired by Zembarism.
First,
Take some deep breath.
Exhale,
Full breath out.
Inhale through your nose,
Chest widely open.
And exhale through your nose.
Relax,
Release all the tension that you have in your body.
Inhale through your nose,
Feel a space in your body.
And exhale,
Relax,
Release.
Inhale through your nose,
And smile.
Then exhale,
Relax,
Release.
You are relaxed now.
Now,
Put your palms together.
Say thanks to the food and thanks to the people who helped me to eat.
Bow and coming back.
Release your hands.
Let's begin.
For the first bite,
I'd like you to observe the food before start eating.
Please observe the food with your eyes and nose.
Be playful like a child.
Watch the color of the food.
You can move closer or you can lift the bowl up towards you and smell it.
Open your five senses.
Imagine the taste by smelling it.
You may feel that your mouth is watering now.
Smell the food and feel that your mouth is watering.
Feel the salvation first.
That's the sign from your body that your body is ready for eating.
When your mouth starts watering,
Let's start eating.
For the first bite,
Put the food into your mouth,
But no chewing.
Let the food sit on your tongue without chewing.
Please start eating.
Put the food into your mouth,
No chewing.
Let the food sit on your tongue without chewing.
With palms on your knees and your body relaxed,
Enjoy the flavor of the food that is sitting on your tongue without moving.
You may feel a little different from what you were used to.
Enjoy the strangeness.
Now start moving your tongue slowly.
Which part of your tongue catches the sweetness of the food?
Which part of your tongue catches the bitterness or sourness of the food?
Notice all the subtle sensation on your tongue in your mouth.
Subtle flavor in your mouth.
Now slowly start chewing.
Slowly start chewing.
How are you feeling now?
You may be really happy that you're finally able to chew.
Enjoy chewing it.
Be playful.
Now observe your tongue,
Mouth,
Nose,
And throat.
Catch the sensation in your throat,
Then swallow the food consciously,
Mindfully.
Swallow the food.
Feel how the food is passing through your throat.
GI tract down,
Down,
Down into the stomach.
Enjoy the aftertaste.
You may feel that the mouth is watering again.
Feel the salvation.
When your mouth starts watering,
That's the sign from your body that your body is ready for eating.
Listen to your body.
When your body is ready,
Let's move on to the next bite.
Take your time.
Start chewing.
Relax your face.
Relax your body.
Keep chewing comfortably,
Mindfully.
Observe the flavor,
Aroma,
Taste,
Texture,
And temperature.
How do you feel now?
Are you starting to want to swallow already?
If yes,
You are lucky that you got a chance to be aware of how many times you chew usually.
Don't worry.
Be playful.
Enjoy this moment.
You don't have to follow the guide so strictly.
You can do whatever you'd like to do now.
Now observe your throat and swallow the food.
Slowly,
Mindfully swallow the food.
Feel how the food is passing through your throat.
Down,
Down,
Down into your stomach.
Where is the food now?
Enjoy the aftertaste.
You may feel that your mouth starts watering again.
Feel the salvation that is the sigh from your body that your body is ready for eating.
You can have drinks anytime in between when you'd like to drink.
Feel free to drink anytime.
Get your body ready first.
Take your time.
Slowly start moving on to the next bite.
Slowly,
Consciously start chewing.
Relax your body.
Relax your face.
Keep chewing consciously,
Comfortably.
Keep observing the flavor,
Taste,
And texture.
How do you feel now?
Be aware of how are you chewing now.
Pay attention to the speed of chewing.
What about the sound of chewing?
How are you chewing now?
What about your breathing?
How are you breathing now?
Now observe your throat and swallow the food slowly and consciously.
Feel the food passing through your throat.
Down,
Down,
Down into the stomach.
Where is the food now?
Enjoy the aftertaste.
You may feel that your mouth is watering again.
Catch the reaction of your body through your mouth.
When your mouth starts watering,
That's the sign from your body that your body is ready to move on to the next bite.
From now on,
Keep eating mindfully for the rest of the food.
Now you are in peace and calm.
Enjoy.
Keep eating mindfully.
Thanks for watching.
