Hello,
Hello.
My name is Sabrina Amina and welcome to this guided meditation.
Before we get started,
I invite you to either imagine your favorite piece of fruit or if it's readily accessible,
You can get a piece of fruit to hold in your hand for this exercise.
So once you've done that,
You can just pause the recording and come back when you're ready.
So once you've either imagined your favorite fruit or found a piece of fruit,
Just put it aside for a moment while you settle in.
Find a comfortable seat in an easeful position,
Upright ideally.
And just notice any adjustments your body would like to make as you're settling in.
Now I invite you to close your eyes and bring your attention to your breath.
Observe each inhale and exhale.
Begin to deepen your breath.
Breathe in,
Hold,
Release the breath.
Breathe.
Inhale,
Inhale,
Inhale.
Hold,
Hold,
Hold.
And find ease in the release,
Release,
Release.
Find ease in the inhale,
Inhale,
Inhale.
Hold,
Hold,
Hold.
And ease in the release,
Release,
Release.
Now with your eyes closed,
Imagine your fruit in your mind's eye.
If you have your fruit with you,
You can hold it in your hands and look at it.
Imagine holding your favorite fruit in your hand.
Touch it.
Imagine passing it from the left hand to the right hand,
Then pass it back to your other hand.
And feel the texture of the fruit,
Feel the shape of it,
Feel the weight of it in your hands.
Notice its temperature.
Perhaps it's wet or sticky or smooth or bumpy.
Maybe it's a little prickly or fuzzy.
Now slowly imagine bringing the fruit to your nose.
Smell the fruit.
Notice how your body responds to the smell of your favorite fruit.
Take a deep breath in and exhale.
And slowly bring the fruit to your mouth.
Before taking a bite,
Feel the fruit in your mouth.
Hold it in your mouth and feel the texture of the fruit on your tongue.
Notice the taste of it before you begin to chew.
And as you take that first bite,
Notice if the taste or texture changes.
Listen to the sound it makes as you chew.
Allow yourself to really chew slowly,
At least 20 or 30 times.
And as you're chewing,
Notice the taste of the fruit.
The taste,
The sound,
The texture.
Really enjoy having this piece of fruit in your mouth as if it were the very first time you were having a piece of fruit.
Now finally,
When you're ready,
You can swallow the fruit and feel it as it passes over your tongue and down your throat as you swallow.
And as we come to the end of this practice,
Notice how your body feels after meditating or slowly taking the time to mindfully eat your piece of fruit.
If you simply imagine the fruit for this practice,
Perhaps you may notice a desire for a piece of fruit now.
And if you decide to reach for some fruit,
Notice what it's like.
Notice what the experience of eating fruit is like after this practice.
Thank you so much for taking the time to slow down and savor with your five senses.
And as always,
Have a great day.
