Zoe Sista

Salisbury, United Kingdom

You will practice mindful eating by engaging all your senses to appreciate the taste, texture, and aroma of a piece of food.

Science

Neuroscience

Health & Happiness

Mindful Eating

Presence

Mindfulness

English

A short guided mindful eating practice, to help you connect with both, gratitude and sensory awareness. This is a wonderful way to teach your brain and body to slow down and savor your meals. This is a gentle, peaceful meditation suitable for all levels.

Mindful Eating Practice

 Hello friend, welcome to this mindful eating practice. For this practice you will need a piece of food, something simple, a piece of fruit or a chocolate works really well. You'll also need a quiet place where you can sit and savor and be present. Once you have your food in front of you and you are seated comfortably, I encourage you to turn off all distractions. Take a few moments to close your eyes and take a few deep breaths. Simply landing here in your body in this moment, in this place, feeling the support of the chair underneath you. Just getting centered in this intention to connect with your food in a mindful and conscious way. Start by placing your hands in front of your heart, either in prayer position or gently resting against your heart. We'll start by giving thanks for the food that's in front of you. Giving thanks for the life, the life force energy of this food. Take a moment to think about where that food came from. All the things that had to happen to get it here on your plate today. Giving thanks to the sun, the water, the air, the soil with the minerals and vitamins and nutrients. All of the people that worked hard to get that food to you. All the places it has traveled to make it to your plate. Take a moment to really feel this gratitude. Now with your eyes still closed, pick up the piece of food. Turn it over in your hands. Notice the texture, the shape, the size, the weight. Feel the sensation of that food in your hand. Open your eyes and take in the sight of your food. Notice its structure, its color, its pattern, its unique beauty. Feel free to get up close here. Notice the tiny details on every inch of this piece of food. Next bring the food up to your nose. Inhale the scent of this food. Really move it back and forth under your nose. Notice the subtle scents, the smells, the aromas. Next you can cut or break or tear your piece of food. Paying attention to the sound. What does it sound like moving the food through your hands, your fingers? What sound does it make when it is snapped or broken or torn? What does it sound like as it's being opened or sliced or pulled apart? Now slowly bring the food up to your lips. Notice if you are feeling especially hungry or you are salivating at the idea of eating this food. Notice any tendency to rush here, the temptation to maybe just pop it into your mouth. But I invite you to go as slowly as possible. Let that food gently touch your lips. Feel the sensation of the food on your lips. Then maybe take a little lick with your tongue. Noticing if you can pick up on the flavors. Then gently take one small bite. Hold it in your mouth. Move it around with your tongue. Very gently chew, noticing the flavors and the sounds as you do. Feel free to close your eyes during this part so you can really focus on the sensation of the food in your mouth. After a moment or two of this you can swallow the food and see if you can feel it travel down your esophagus and into your stomach. You can do the same with a little bit bigger bite of the food. Understanding how it might be different from the small tiny taste. What the sensation in your mouth is like. Perhaps you can pick up even stronger flavors or smells, different texture. But still going slowly, patiently. Breathing thoroughly. And really feeling it travel down into your stomach. See if you can feel the food sitting in your stomach. To close, feel free to bring one hand to your chest over your heart and the other hand over your stomach. Taking a few nice deep breaths. Noticing any lingering flavors or scents. Giving thanks once again for this food and this experience to connect with it in a deeper, more conscious way. When you are ready you can open your eyes and come back into the room around you.