Today's meditation is a little different.
Rather than finding a comfortable lying down position or seated position and closing your eyes,
We'll be pairing this meditation as a mindfulness activity while eating.
So find a comfortable spot where you can sit upright and find a food that you enjoy,
Whether that be a full meal or a snack,
And we'll begin to really enjoy our food in the process of eating mindfully.
Eating is an opportunity to nourish your body while nourishing your mindfulness practice.
You can do this practice in any position,
But it is helpful to stay still while eating.
This minimizes unnecessary stimulus and helps you focus on the eating experience.
You can do this with any food.
I suggest starting with something simple like berries or an apple or a few of your favorite vegetables.
Begin by noticing your food through your seeing eye.
Visually take in the colors,
The shapes,
And the sizes of the food you are about to consume.
As you look at the food,
Notice within your body how you feel.
Are you anxious to take that first bite?
Is your stomach moving and growling as you have the urge to eat?
There's nothing wrong with hunger.
Allow any cravings you may notice or feel to come and to go before you take that first bite.
If your attention has strayed,
Return to the aesthetically appealing sight of the food before you.
Take a moment to fully absorb all of the colors and the shapes and the designs on your plate and the sizes of your food.
Next,
Turn your attention to the aroma of your food.
Some foods have stronger smells than others.
If you feel called,
Hold the food closer to your nose.
Be present in the experience of smelling your food.
When your mind begins to crave that food,
Allow your mind to come back to the smell of the food in front of you.
Take a moment to appreciate all the time and all the energy and all the resources that went into producing this food that you're getting ready to consume.
Consider the many hands that worked to grow this food and bring it to you.
Nature,
Our gift,
Brings you nutrients in this food.
Take a moment to hear,
To see the rainwater and the sunshine that went into growing and producing this food that will nourish your body.
Did you cook,
Clean,
Or package this food?
If you did,
Take a moment of gratitude for your ability to do so.
If someone else cooked or cleaned or provided this food in any other way,
Take a moment to show your gratitude and your appreciation for the hands that brought this nourishing and delicious food before you.
Bring into your mind all of the energy from all of the sources that came together to create this meal.
When you feel ready and called,
Slowly pick up your food.
If you're using utensils,
Tune in to the experience of how the utensils feel in your hands.
Are they heavy?
Are they light?
Plastic or metal?
Shiny or dull?
Smoothed or textured?
Mindfully feel how the food or the utensil feels in your hand.
Is your food soft or stiff?
Hot or cold?
Warm and inviting?
As you begin to bring the food into your mouth,
Notice your desire to chew and swallow quickly.
Instead,
Stop and take a moment as your food enters your mouth to feel the temperature of the food.
Can you feel the shape of the food in your mouth?
Does it feel heavy or light?
Warm or cold?
Hard or soft?
As you begin to chew your food,
Notice the texture of the food.
And as you continue to chew your food,
Does the texture change?
Notice the flavors in your food.
Does it remind you of something?
Does it transport you to another place?
Does it make you feel comfortable and safe?
Does it feel new?
Does it taste exciting?
Is there something you love?
Is there something you don't like?
Try to dig a little deeper.
Are there many flavors or just one?
Can you taste the sweetness or the spice?
Does it taste bland?
As you continue to chew,
Notice if the flavor changes.
And as you begin to swallow your bite,
Tune in to the experience of swallowing.
What do you feel as the food begins to move down your throat?
You may also notice the urge to take another bite.
Give yourself a moment.
Before you take that next bite,
Notice if there's any flavor that remains in your mouth after you swallow.
Continue to eat like this,
Reminding yourself to slow down and to be present with each bite.
Check in with the sights,
The smells,
The tastes,
The feelings,
And the thoughts that arise.
When you've completed your meal,
Allow yourself to feel gratitude for the food that is nourishing your body,
That gives you the energy to do the things you love,
To spend time with the people you love.
Let your mind relax into a state of appreciation for the energy and the life that you are cultivating.
Continue to enjoy the rest of your meal,
Using all of your senses,
Being completely aware,
Noticing without judging,
Without assigning good,
Bad.
Allow your meal to become the experience,
And if you can,
Carry this mindfulness at least through the first few bites of each meal that you consume the rest of your day.
And remember to look for the rainbow in every day.
Bon Appetit and Namaste.
