Lunch is on your own, however this is an optional mindful practice that you can drop have your lunch break.
The goal of this exercise is to maintain the intentionality of the morning’s sessions through lunch, while connecting to your food, where it comes from, and how it nourishes you.
With your lunch ready and prepared, and with full awareness of your hand moving toward your mouth, place the food into your mouth without chewing or swallowing it. Simply allow it to be in your mouth, roll it around to different parts of your mouth and tongue. Pay attention to the flavor and texture, as well as physical sensations within your body, especially your mouth and your gut. Continue to breathe as you explore the sensation of having this item in your mouth.
Now, take only one bite and notice the flavor, as well as the change of texture. Then very slowly begin chewing this piece of food and think about the parts of your mouth that are involved in chewing. Feel the sound and movement of chewing, as you continue experiencing the sensations and flavor.
When you are ready, swallow this food and notice the path that it follows from your mouth and throat into your stomach. Notice the sensation and taste that may linger in your mouth. Connect again to your body and your breath and feel through your experience of the moment. Take notice of the ways in which the food nourishes you. Send thoughts of gratitude for those who cultivated and prepared your food.
