Welcome back, friend. I'm Julia, and I'm so glad you're here with me today. Whether you're sitting at your desk, tucked into a quiet corner, or stealing a moment between tasks, I want you to know that showing up for yourself right now, especially as we head into early December when everything feels a little rushed, is exactly what you need. Today, we're going to explore something that happens three, four, maybe five times a day, and yet we rarely truly experience it: eating.

Let's start by getting grounded. Find a comfortable seat, feet flat on the floor if you can. Notice how your body makes contact with whatever's beneath you. That's your anchor. Take a deep breath in through your nose for a count of four, and exhale through your mouth for a count of six. Do that one more time. Good. You're already here.

Now, I want you to think about the last thing you ate without really tasting it. You know the one. You finished it and thought, "Wait, when did that happen?" This is what I call eating on autopilot, and honey, we're all guilty. It's like driving home and suddenly realizing you don't remember the route. But here's the beautiful part: you can change this, starting right now, even with just one bite.

Imagine having a small piece of food in front of you, maybe something you genuinely enjoy. Before it touches your lips, pause. Look at it like you're seeing it for the first time. Notice the colors, the textures, the way light plays across its surface. Bring it close enough to smell. What do you notice? Is it sweet, earthy, savory? Now, place it in your mouth but don't chew immediately. Let it sit there for a moment. How does your body respond? Does your mouth water? Can you taste it already?

When you do begin to chew, do it slowly, deliberately. Notice how flavors emerge and change. Feel the texture transform. This isn't about eating less or eating "perfectly." It's about actually experiencing your food, which naturally helps your body recognize fullness, enjoy meals more, and make choices that feel good.

This week, I'm inviting you to do this with just one meal or snack each day. One conscious, slow bite. That's it. Small shifts, big changes.

Thank you so much for joining me today on Mindful Eating: Daily Guides to Conscious Nutrition. Your presence matters, and your commitment to eating with intention matters too. Please do subscribe wherever you're listening so you don't miss tomorrow's practice. I'll be here, cheering you on. Take good care.

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This content was created in partnership and with the help of Artificial Intelligence AI