Grab something small to eat before we start.
A cracker, a grape, a piece of leftover pie.
Whatever's near.
Put it in front of you and sit down with it.
Yes, actually sit.
Not standing at the fridge.
We've all done that.
For the next six minutes, this food is the only thing on the schedule.
Let's breathe first.
In through your nose...
And slowly out.
Once more.
In...
And out, letting your belly go soft.
Now ask your body a simple question.
How hungry am I, from one to ten?
One is not hungry at all.
Ten is starving.
There's no right number.
Just notice what comes up.
Maybe it's a four.
Maybe you're not hungry, just tired, or bored.
That's useful to know, too.
Pick up your food.
Look at it like you've never seen it before.
Notice the color.
The little dents and edges.
Where the light hits it.
Bring it close to your nose and smell it.
You might notice your mouth start to water before you've even taken a bite.
Bodies are clever like that.
Now take one small bite.
Don't chew yet.
Just let it sit on your tongue.
What do you taste first?
Sweet, salty, a little sour?
Is it warm or cool?
Start chewing.
Slowly.
Slower than feels normal.
Notice how the taste changes as you go.
Some flavors show up late.
Notice the texture, too.
Crunchy turning soft.
And the sound of it, which you probably never listen to.
It's a bit funny, isn't it, hearing yourself chew.
When you're ready, swallow.
Feel it travel down.
And notice the taste that stays That's behind.
it.
That was one bite, fully eaten.
It's rarer than you'd think.
Now, check in with your thoughts for a second.
Did a little voice pop up?
Something like, you shouldn't be eating this.
Or, after yesterday, really?
If it did, you don't have to argue with it.
Just notice it, the way you noticed the taste.
Food isn't a moral test.
You don't pass or fail by eating pie.
It's food.
It's there to nourish you, and yes, to be enjoyed.
Say this to yourself, quietly.
I'm allowed to enjoy my food.
Eating is not something I have to earn.
My body and I are on the same side.
If your mind has wandered off to plans or the dishes sink, in the
that's normal.
Come back to the taste still in your mouth.
Take one more slow bite, if you'd like.
Same as before.
Look, smell, taste, chew.
Then put the food down for a moment.
in Hands your lap.
In the middle of any meal, you can pause like this and listen.
number Where's that now, one to ten?
Fullness is quiet.
It doesn't shout.
It's more like a soft settling in your belly.
A sense of, okay, that's nice.
You can keep eating or stop.
Both are fine.
The point is that you're the one choosing, and you're paying attention while you
do it.
Just sit for a bit.
The taste fading.
The kitchen humming.
Your body quietly doing its work.
Before you go, put a hand on your belly.
Thank your body for what it does every day without asking.
It turns this little bite into the warmth in your hands.
It never takes a day off.
You don't need to eat every meal this slowly.
Even the first mindful bite of a meal can change how the rest of
it feels.
Wiggle your fingers.
Roll your shoulders once.
And when you're ready, open your eyes.
Take your food with you, or finish it here.
Slowly, if you can.
And enjoy
it.