Page 16 - Caribbean Colour Me Calm book PDF

exercise five:

Mindful at Mealtimes

Sitting at the table before your meal, take a moment to notice every
sense you are aware of. Notice the space and sights around you,
becoming completely aware of your present experience. How hungry
are you? What feelings and thoughts arise?

Pause for a moment with your spoon, or fork full of food and look
at what you are going to eat. Notice the colors, textures, and smell.
When you are ready put it in your mouth, without hurrying to chew or
swallow. Notice the taste, temperature, the texture of your food. Let
your mind focus on the sensations that arise. When a thought arises
within you, label the experience. For example “I notice the thought ‘this
is spicy’ is coming up for me.” Pay attention to the sound of your mouth,
as you chew slowly, and note the changes in temperature, texture and
taste as you finish chewing. Notice each sensation with openness and
curiosity, and observe them as they fall away.