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Eating Meditation

We eat multiple times a day, but how often do we pay attention to our food? This meditation uses food, and the sensation of eating as our anchor to the present moment.

A word on the Human brain.

Did you know that over 90% of our behavior is automatic? We don't have to think about what we're doing; we just unconsciously do it. Our brains like to make life easy for us, so when we repeatedly do the same activity, our brain makes it effortless without requiring conscious, mindful attention.


This skill comes in handy sometimes, but when we operate unconsciously for most of our lives, are we in control?


Mindfulness is how we take the wheel back from our brains. We are not our body or mind, we are the Being that lives within the body and observes the mind. When we are mindful, we are aware of our surroundings, thoughts, and feelings in the present moment. We are in control. We can take everything in and respond with clarity.


The brain only uses past information. When we limit our perception to the past, we will create a future that resembles the past. The present moment is the only moment in time we have dominion over, and we must show up for it.


During meditation, we practice mindfulness by focusing our attention on the present moment and gently returning our attention to the present when our mind inevitably wanders. Over time, our minds will be clearer, less attached to fleeting thoughts and feelings, and connected to the here and now.


Eating meditation

Eating is something that many of us do unconsciously. Often we are focused on some other activity while we are eating so we aren't giving the experience of eating our full attention.


For this meditation, our food (the physical properties) and the sensation of eating will be our anchor to the present moment.


Begin by selecting a food.

You can use whatever food you'd like for this exercise. However, I recommend choosing a single food item - like a piece of fruit, a vegetable, nuts, or raisins. Find something that you enjoy.


Take a moment to thank the Universe for the food. Think of all the time and energy that went into creating this food, just for you.


Once you have selected your food, start observing its physical properties of the food.

What color is it? How big is it? What does the texture look like? What do you see?

How does the food feel?

What does the texture feel like in your hands? If you are using a utensil, how does the utensil feel? Can you notice the weight of the food?


How does it smell?

Lift the food up to your nose and focus on the smell.


When you're ready, place the food in your mouth.

Once you have observed the food, place it in your mouth; before you begin chewing, bring your attention to how the food feels in your mouth. What temperature is it? Can you taste it? How does it feel? What does the texture of the food feel like? If you notice the urge to begin chewing, simply note it and continue observing the food.


Chew slowly and notice how the food changes

When you are ready to begin chewing, notice how the food changes in your food. How does the taste of the food change as you chew? Is the size changing? The texture? Notice as many things about your food as you can.


Pay mindful attention as you swallow your food.

Notice how the food feels going down your throat. When you are ready to take another bite, observe your food with the same mindful attention. Continue this practice for as long as you'd like.


Next time you are about to enjoy a meal, do it mindfully.