Mindful eating is a powerful method of learning to slow down,
Appreciate,
And savor the full experience of eating.
For this exercise,
You could choose a food that you eat frequently or that you enjoy.
It can be any food you like,
However,
Ideally choosing a food that's not too messy if you hold it in your hand.
Often people choose a raisin or a nut or a piece of fruit or dark chocolate.
Find something that suits your taste buds.
Begin by taking a moment to notice your breath moving through your body.
Feel the contact you're making with the earth through your feet,
Your legs.
Bringing your attention to this specific moment in time.
Perhaps noticing any thoughts,
Sensations,
Or feelings percolating inside of you.
If you like,
You could tune into any awareness or sensations that you have in your body that tell you that you might be hungry,
Thirsty,
Or maybe even feeling full.
If you were going to eat or drink something right now,
What is your body hungry for?
What is it thirsty for?
Just pay attention and notice with awareness the sensations that give you this information.
And now you could bring your attention to the item of food you've chosen.
You could pick it up and hold it in your hand.
And if you like,
You can imagine as if you're seeing it for the first time.
Observing with curiosity as you notice the color,
The shape,
The texture,
The size of the food.
What else do you notice,
Sense,
Or feel?
Perhaps you feel the texture,
The temperature,
Or ridges of the food.
You could notice smoothness or stickiness.
Continue to breathe and be fully present in the moment as you explore this item of food with your eyes and with your hands.
If you like,
You could even imagine what it took for this item to get to your hands.
Sunshine,
Water,
Time,
Processing,
Shipping.
You may choose to be aware of gratitude for everyone involved in the cultivation,
Transport,
And preparation of this item of food.
If you'd like,
You could add in your own personal expression of gratitude or spiritual blessing.
And now if you like,
You could take the piece of food and bring it towards your nose and smell it with your full awareness,
Noticing if you have any memories,
Sensations,
Or even just a reaction in your body.
Even before you put food in your mouth,
You may notice that you've begun to have a digestive response in your body.
Just by noticing and smelling,
You might feel yourself salivating.
And now with full awareness of your hand moving towards your mouth,
You could place the food into your mouth without chewing or swallowing it.
Just allow it to be in your mouth.
You could roll it around to different parts of your mouth,
Exploring the food with your tongue,
Noticing the flavor,
The texture of the food in your mouth.
Notice the physical sensations within your body,
Especially your mouth and maybe even your gut.
Next,
Take just one bite,
Just one,
And notice the flavor.
Notice the change of texture.
Notice any reaction in your body.
And then very slowly,
Begin to chew the piece of food,
Noticing the parts of your mouth that are involved in chewing,
Noticing the sound and the movements of chewing,
Staying present still with this sensation and flavor of the food in your mouth.
When you're ready,
You could swallow the item of food and just notice the path that it follows from your mouth and throat into your stomach.
You could notice the sensation and taste that may linger in your mouth,
Perhaps connecting again to your body and your breath,
Noticing your experience in this moment.
When you feel ready,
You could choose to continue with your meal or your snack.
You could choose to continue with this process of mindful awareness and appreciation for the full sensory experience of savoring the nurturing properties of food,
Noticing all the sensations that go along with eating,
Listening to your body's signals to tell you when you're ready to finish the meal.
And if you'd like,
When you're done,
You could offer up a final blessing,
Prayer or just a moment of gratitude for the gift of nourishment that you experienced just now.
