Arrive Before You Eat: A 2-Minute Pre-Meal Meditation

Hi and welcome.

This short meditation is here for you to use any time before a meal or a snack.

It's a gentle way to pause before eating to help you meet your food with presence and not on autopilot.

So let's take a moment to arrive.

If you want to,

You can close your eyes or keep them soft and unfocused.

Take a slow gentle breath in through your nose and let it go through your mouth.

Feel your body where it touches the chair.

Let your shoulders soften.

Let your jaw relax.

Let your breath move naturally.

Bring to mind the food that's in front of you or the food you're about to eat.

Notice the colors and imagine the textures and how it might feel on your tongue.

Now imagine the first bite.

What tastes might you experience?

Sweet?

Savory?

Soft?

Crisp?

Or warm?

And just as you're present with your food right now,

You can carry this awareness into each bite.

Let every moment of eating be one of presence,

Of truly receiving what's in front of you.

Let's take another breath slowly in through your nose and let it fully go through your mouth.

When you feel ready,

Gently bring your attention back to the space around you.

If your eyes were closed,

Let them slowly open.

And may the awareness you've cultivated here stay with you as you eat,

With each bite,

Each moment of tasting and receiving.

And if this practice nourished you,

I would love to hear from you or feel free to follow along for more.

Enjoy your meal.