Begin by connecting to your breath and body.
If you're lying down,
Feel the points of contact that meet your spine,
Your shoulders,
Your sit bones.
If you're sitting up,
Feel your feet on the ground and notice your experience in this moment.
With your awareness in this moment,
Notice any thoughts,
Sensations,
Or emotions you are experiencing.
Tune into the awareness or sensation that you have in your body feeling 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.
Bring your attention to the item in your hand and imagine that you are seeing it for the first time ever.
Observe with curiosity as you pay attention and notice the color,
The shape,
Texture,
And size.
Is there anything else that you notice,
Sense,
Or feel?
Imagine what it took for this item to get to your hands,
The sunshine,
Water,
Time,
Processing,
Even shipping.
You may choose to be aware of gratitude for everyone involved in the cultivation and preparation of this item of food.
You may choose to bring in your own gratitude or spiritual blessing.
Do that now.
Now place the item between your fingers and feel the texture,
Temperature,
Its ridges.
You may notice smoothness or even stickiness.
Again notice if you have any thoughts,
Sensations,
Or emotions at this time.
Continue to breathe and be fully present in this moment.
Now take the piece of food and bring it toward your nose and smell with your full awareness.
Notice if you have any memories,
Sensations,
Or reactions that occur in your body.
Even before you eat it,
You may notice that you begin to have a digestive response in your body just by noticing its smell.
With full awareness of your hand moving toward your mouth,
Place the object into your mouth without chewing or swallowing it.
Just allow it to be in your mouth.
You can roll it around to different parts of your mouth,
With your tongue.
Notice the flavor and texture.
Notice the physical sensations within your body,
Especially your mouth and your gut.
Continue to breathe as you explore the sensation of having this item in your mouth.
Next,
Take just one bite.
Notice the flavor.
Notice the change of texture.
Then very slowly begin to chew this piece of food.
Notice the parts of your mouth that are involved in chewing.
Notice the sound and movement of chewing as you continue to notice the sensations and flavor.
Continue already.
Swallow this item and notice the path that it follows from your mouth and throat into your stomach.
Notice the sensation and taste that may linger in your mouth.
Connect again to your body and to your breath and notice your experience in this moment.
Next,
I invite you to pick up another food item and choose to eat it however you wish,
Noticing your choice and your experience in this very same way.
Is it similar or is it different?
Thank you for tuning in to this mindful eating meditation.
I hope that it creates a more pleasurable slowing down and general mindfulness in your life so that you choose to make decisions that benefit both your mind and your body as well as your soul.
Thank you.
