Hello,
Today we are going to do something different but I found it really meaningful and interesting to me to practice mindful eating and it's meant to be done when you enjoy a meal or snack.
You could do it alone or you could invite your friends and family to do it with you.
Post this audio now to grab your food and we will start again.
Mindful eating is actually really beneficial to you as it could help you to understand your body better as to when or how much you need to eat each time.
Also it helps you to open up your senses and the food might taste differently when you enjoy it mindfully.
So today I'll guide you through a meditation that will help you to stay in the moment while you eat.
When your mind stays with your body in this way you will naturally relax.
Let's begin.
In today's exercise we'll keep our eyes open,
Find a comfortable and upright position,
Place your hands gently on your side,
On your lap or on the table.
We will take a few moments to relax your shoulders,
Check if you have bite your teeth and relax your jaws.
Take a nice deep breath in and out and you can start to think yourself in as you breathe in and out as you breathe out.
Now we'll begin by looking at your food.
What's the color of your food?
Is it monotone or does it have multiple colors?
Are the colors bright or dull and dark?
Or it could be a combination of the two.
Next check in with the temperature of your food.
Is it hot or warm or cold?
Maybe you have just freshly prepared it or you have just taken it out from the fridge or the freezer.
Now gently lean forward a bit and take a deep breath in through your nose to sniff your food.
So what does it smell like?
You might smell the sweetness or the spiciness.
Does it smell the same as you have anticipated?
It's fine too if you don't smell anything.
It's completely normal.
If you like you might also want to explore in your hands.
Now we'll start to shift our focus into your body.
How hungry are you feeling right now?
Try to explore your feeling in your body with curiosity and observe where the feeling of hunger is coming from.
Which part of your body is actually feeling the hunger?
It could be your abdomen or you might be experiencing some pain or just a general sense of emptiness in the body.
Maybe you're noticing that you start to watering a bit in your mouth as you stare at the food.
Just notice how your body is feeling right now.
It's a really good practice as you get a sense of how your body feels like when it's hungry and how much you need to eat,
When to eat and when to stop eating.
Now finally it's time to eat the food.
Remember to take each bite and enjoy it slowly.
Chew your food very slowly although it might be a bit strange but chewing the food slowly is actually really beneficial for your digestive system.
So go ahead now to take a few bites.
Remember to take your time.
Observe what the food feels like in your mouth.
Is it soft or does it have a crunch?
What does the food taste like?
Are the flavors subtle or strong?
Can you taste the sweetness or the saltiness or the sourness or the spiciness or a combination of any two?
As you are eating and enjoying the food,
Imagine how each bite of the food is strengthening your body and mind.
I want you to acknowledge and really appreciate the feeling of eating and how the food nourish your body and mind.
Savor every bite as you chew and send a gratitude message to your food and to yourself during this practice of mindful eating.
Thank you for practicing with me and thank you for the food for providing all the nutrients that we need.
Now in your own pace,
Enjoy the rest of your food.
Thank you for eating with me today.
It was a really enjoyable meal.
I'll see you next time.
