Today we're going to try a slow eating meditation.
It's something we do multiple times a day,
But how present are we when we eat?
Are we usually watching television,
Talking to other people,
Reading,
Mindlessly throwing food into our mouth before we've even chewed and swallowed the previous bite?
This is going to be a very different experience to that.
Find a little of whatever food you like.
It could be as small as a few raisins,
Or even a cup of tea or water if that's all you have nearby.
This will work best if you have multiple bits of something which you can pick up with your fingers,
But feel free to try it with everything.
Begin with the food sitting on the table or a counter in front of you.
You can do this either standing or sitting,
Though sitting in a place where you can be comfortable and patient might make it more enjoyable.
Look at the food in as much detail as you can from where you are sitting.
Notice the way the light moves across its surface.
How big does it look from here?
Does the food look familiar or a little strange?
Does it look stranger the longer you stare at it?
Can you smell it at all from where you are sitting?
Check in to see what your internal experience feels like right now.
Is there some sort of internal magnetism or compulsion to grab the food and throw it into the mouth?
Do you feel any irritation at having to wait?
Notice sensation in your mouth.
Is it starting to salivate?
Are there any rumblings in your stomach?
Be aware of all of the senses contributing to the experience of sitting in front of a piece of food.
Now take the food in your hand if you can.
Hold it up in front of your eyes.
Does it look bigger than it did a moment ago?
Turn it around and see all of the nooks and crannies,
The textures of the surface,
The way the colors change and shift as the light reflects off of it from different angles.
Are there things you've never noticed about this food before?
Feel the texture through the fingertips.
Is it hard or soft?
Spongy or prickly?
Close your eyes.
Can you tell where the food ends and your fingers begin?
Can you hear any sound as the food moves between your fingers?
Keep your eyes closed.
Bring the food right up to your nose.
Inhale deeply and really smell its fragrance.
Where does that scent appear in your experience?
Can you taste the scent in any way?
Does the scent get weaker and stronger as you inhale and exhale?
Does smelling it increase your excitement to eat it?
Where in the body is this felt?
Now open your eyes and look at the food one more time.
Then very,
Very slowly bring the food closer to your mouth.
Can you feel that frustrated pull increasing the closer it gets?
Don't put it in yet.
Just hold it in front of your open lips.
Can you taste any of it as you inhale through the mouth?
Okay,
Now place the food on your tongue but don't chew it.
Yet is the food starting to melt at all just sitting on your tongue?
Can you already experience a burst of flavor?
Does it taste like you anticipated yet?
Be completely present with this experience.
Even be present with any thoughts complaining about how long it is taking before you can chew and swallow.
It's all an experience to be noticed.
Now close your mouth and extremely slowly allow the tongue to start moving the food from side to side in your mouth.
How does the taste change as it encounters different taste buds?
Notice if your breathing has changed in anticipation.
Does the flavor get stronger or weaker as you inhale and exhale?
Now let the food travel over to your teeth and then slowly sink them down into it,
Feeling the texture as it breaks apart.
Don't just chew and swallow.
Allow it to mix and swirl around your mouth,
Maybe being passed from side to side,
Coming into contact with different parts of the tongue on its way to encounter the other row of teeth.
What are the emotions like now that you have finally been allowed to chew?
How does the flavor now compare to how it tasted when you first placed it on your tongue?
Is it still changing as it dissolves?
Now is there any left of it in your mouth?
If so,
Before you swallow,
Pay attention in as much detail as possible to all of the sensations as it makes its way down your throat.
How long can you feel it before it disappears?
Did it make it all the way into the stomach?
Now,
What is happening in your mouth?
Can you still taste it?
Can you feel it lingering?
Are there pieces left in your teeth?
Are you having an urge to rinse your mouth?
Are you feeling satisfied and relieved?
Is the taste any different now that the food is gone?
Are you feeling the urge for another bite?
Feel free to repeat this process as many times as you would like and for as long as time allows.
Each new bite and each new food will reveal a whole new panorama of scents and tastes and internal sensations for you to explore.
Enjoy!
