Hi and welcome!
My name is Katerina and I'm really glad that you're here.
This is a short meditation to help you slow down before your meal.
Because we very often eat just to get rid of hunger or we rush through meals without even really noticing what we're eating and we're just ticking it off a list like a task.
So this meditation is a gentle pause to reconnect with yourself,
Your body and the food you're about to receive.
If you have a meal with you that's perfect,
If not that's not a problem at all and you can just imagine a recent meal or one you really love.
So let's begin by arriving in the moment.
Sit comfortably,
Feet on the ground if that feels good.
Rest your hands gently in your lap.
Lower your shoulders and if it feels good you can close your eyes.
Now bring your attention to your breath.
There's nothing you need to change,
Just notice the soft rhythm of your inhale and your exhale.
Let your body fully arrive in this moment.
You might feel the chair beneath you or the gentle rise and fall of your breath.
Let's take a slow,
Deep inhale together through your nose and a long and soft exhale through your mouth.
We do that one more time.
Inhale gently through your nose and exhale fully through your mouth.
Let your awareness drop even deeper into your body and gently ask yourself,
Where do I feel hunger right now?
Is it in my belly or is it somewhere else?
Maybe in the chest,
The throat or maybe it's more a thought of hunger.
How does it feel?
Is there a sense of emptiness,
Tightness or warmth?
Just notice what's there.
You don't have to change it or fix it,
Just simply be with what it is.
Now bring your awareness to your mouth.
Notice if there's any anticipation,
A sense of readiness,
Saliva building.
And what's the feeling?
Do you feel curious or maybe a rush to start eating?
Let this really be a simple exploration of your sensations.
Now I want you to bring your awareness to the food,
Whether it's in front of you or simply in your mind.
Without needing to open your eyes,
Sense the presence of your food.
Visualize how it looks,
The different colors and the different shapes.
Maybe imagine how it smells.
Bring in a sense of gratitude for the ingredients,
The people who grew or maybe prepared it or the journey it took to arrive here.
Let yourself fully feel this connection to the food.
And not just as fuel,
But as nourishment,
As something that supports and cares for your body.
With this feeling,
Let's take one final breath together.
Inhale deeply through your nose and exhale gently through your mouth.
Whenever you're ready,
You can slowly open your eyes.
And if you have food in front of you,
Gently bring your attention to the food.
Before you eat,
Pause one last time and really see the colors and the texture.
And feel the gratitude for the food,
But also for this moment of care,
For the moment you have created to receive the food with presence.
When you take your first bite,
Let it be a moment of connection with your body,
With your senses and with the food.
I hope this short pause helps you to enjoy your meal with more presence.
I would love to hear from you.
Feel free to leave a comment or follow along for more moments like this.
Enjoy your meal!
