Welcome to a mindful eating meditation.
You may do this as a visualization for a meal or you may do this right before you consume a meal.
Let's get present with ourself in a seated position,
Ideally feet on the floor,
And let's ground in,
Eyes closed.
Feel your feet connecting with the earth.
Feel the rootedness and the grounding.
Feel that rooting creeping,
Crawling up through the body,
Bringing the body presence all the way from the toes to the top of the head.
Let's engage in a quick body scan to aid with tracking or honoring our hunger through knowing our body sensations.
Begin scanning through the feet and up through the lower legs into the upper legs,
Just noticing what's present,
Noticing what's there,
Releasing any tension along the way.
As we scan in and up through the torso,
Checking in on the stomach,
Noticing any sensations particularly in the stomach.
As we move up through the chest,
And then we wind our mind around like a curvy road to the back,
And we scan through the lower back,
Up through the upper back,
Again releasing any tension along the way.
Let the shoulders drop as we scan through the arms,
Being present with our body in a way we often are not.
And last,
Allow the face to relax.
Let's do a little bit of breathing.
We'll do a four count in and out.
I will prompt you.
As we inhale,
One,
Two,
Three,
Four,
Out,
Four,
Three,
Two,
One.
Let your breath settle in between.
We'll repeat that twice more.
Inhale,
One,
Two,
Three,
Four,
And out,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four,
Out,
Four,
Three,
Two,
One.
Feeling present in our body,
Aware of our body and body sensations.
Take this moment to check in on your hunger level and put a number to it,
One to ten,
Ten being the highest.
This is a good point to,
If you have food in front of you,
To assess your food.
What does it look like?
What are the colors,
The smells,
The textures?
And if you don't have food in front of you,
It's a good time to ask yourself,
What am I wanting to eat?
What am I really feeling like?
What does my body need right now?
What does my body need right now?
And we allow ourselves to take a bite,
Whatever's in front of us.
We're imagining it.
Chewing slowly,
Enjoying,
Tasting,
Chewing thoroughly,
Taking a breath before we move on to the next bite.
Allowing yourself to take bite by bite,
Small bites,
Moving slow,
Assessing along the way,
Pausing and asking yourself how hungry you are or how full you are.
Is this still tasting good?
Is this still what my body needs or wants?
Am I ready to take a pause?
Not a commitment to stop or continue,
But simply a pause.
During this pause,
I can reassess,
Explore,
Take in the view of my food,
The colors,
The shapes,
The textures,
Feeling very present in my mind and my stomach or feeling very connected.
I'm feeling the chair underneath me.
I'm right here to taste my food,
To be present with my food,
And to be accurate in my gauge of how much to consume.
I can trust myself to stop when I'm full and continue if I'm not.
I can trust myself to accurately gauge my hunger levels.
I trust myself to accurately gauge my full levels.
Say these statements with me.
I trust myself to accurately gauge my hunger levels.
I trust myself to accurately gauge my full levels.
I trust myself to give my body what it truly needs.
I trust myself to stop when I'm comfortably full.
As you wrap up your meal or imagination of,
Let's close out with assessing our full levels,
1 to 10,
10 being the highest,
And then closing with some breathing,
Feeling confident and trusting yourself and present.
Breathe in,
1,
2,
3,
4.
Out,
4,
3,
2,
1.
In,
1,
2,
3,
4.
And out,
4,
3,
2,
1.
Very good.
Thank you so much for joining.
