Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. It's Monday morning, November seventeenth, and I'm willing to bet that your week just started with that familiar rush, didn't it? Maybe you grabbed something to eat without really tasting it, or you're already thinking about lunch before you've finished your coffee. That's exactly what we're here to untangle together. Over the next few minutes, we're going to slow things down and practice something that sounds simple but changes everything: actually being present with your food.

So let's start by finding a comfortable seat, somewhere you won't be rushed. Go ahead and settle in. Take a moment to feel your body supported by whatever's holding you up right now. Notice that. Now, let's take three intentional breaths together. Breathe in through your nose for a count of four, hold it for a count of four, and exhale slowly through your mouth. Again. In through the nose, feeling that cool air. Out through the mouth. One more time. Beautiful.

Now I want you to think about your next meal or snack. Maybe it's coming up soon. Before you eat it, I'm inviting you to do something I call the five senses check in. First, look at your food like you've never seen it before. What colors do you notice? Is there texture? Really look. Then pause and notice the aroma. What does it smell like? Earthy, fresh, sweet? Don't rush this. Next, bring it close and listen. Yes, really. Sometimes food has subtle sounds. Now here's where it gets beautiful. Before you take that first bite, notice the temperature against your lips. Feel the texture on your tongue. Is it smooth, rough, creamy? Then, finally, taste. Let it sit there for just a moment before you chew. Notice the flavors unfolding like a story.

This isn't about being perfect or slow. It's about waking up. It's about remembering that eating is actually one of the most sensory rich experiences we get to have every single day, and we usually miss it completely.

So here's what I want you to do today: pick one meal, just one, and bring this practice to it. One moment of real presence. That's it. You've got everything you need.

Thank you so much for joining me on Mindful Eating: Daily Guides to Conscious Nutrition. Please subscribe so we can do this together tomorrow too.

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