"When one thought ends, right before the next thought begins, there is a tiny gap called 'now.' Over time we learn to expand that gap."
– Spring Washam
Every day I get these awesome emails about how to get started meditating.
I love them because of the raw and totally real vulnerability people express as they share their struggle and fears.
The big question they always ask is where to start and I find the answer so easy. Every meditation guru I know always says to start with the breath and that’s cool because our breath is always with us– but I notice that often people really struggle with the breath because it’s so constant and automatic for us that we tend to have a hard time focusing on it.
Over time, I’ve begun suggesting a simple eating meditation as a great way to begin a mindfulness practice. As consistent as our breath, eating is with us all the time also and unlike the breath, eating can have pleasure and pain associated with it and I find, that makes it easier for people to focus on.Give this one a shot:
Look closely at what you are about to eat.
Pause
Touch it. Smell it.
Pause
What is it made of?
Pause
Where did it come from?
Pause
Reflect on how many people may have been involved in the growth, transportation, and preparation of this food?
Pause
How does your body feel in anticipation of eating?
Pause
What’s happening in your mouth? In your belly? Other sensations?
Pause
When you are ready, bring the food to your mouth. But don’t chew it yet. Let your tongue explore it first.
Pause
Feel the sensations as it is experienced by the taste buds.
Pause
As you begin chewing what is in your mouth, pay close attention to what your tongue is doing.
Pause
Thoroughly chew and swallow what is in your mouth before you take another bite.
Pause
In this way, we learn to chew, taste, savor, and swallow mind-fully. We can watch craving or aversion as it arises in relationship to our food.
Pause
Everything we put in our mouths now becomes an opportunity for meditation.