Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. It's Monday morning, that peculiar time when the weekend still feels like a dream and the week is nudging you awake. I know that Monday mornings can feel chaotic—your inbox is probably already pinging, and breakfast feels like something you're supposed to eat while doing three other things. But here's the thing: today, we're going to slow that down together. Just you, me, and your next meal.

Let's start by finding a comfortable seat wherever you are. If you're standing, that's fine too. Take a moment to notice the weight of your body, the support beneath you. Now, let's bring your attention to your breath. Breathe in slowly through your nose for a count of four, hold it gently, and exhale through your mouth. One more time. In through the nose, out through the mouth. Notice how your shoulders drop just a little bit. Beautiful.

Now, I want you to think about your next meal or snack, whatever's coming your way today. Before you eat it, I'm going to guide you through something I call the Five Senses Reset. Here's how it works.

First, look at your food like you're seeing it for the very first time. Notice the colors, the shapes, the way the light hits it. What do you actually see when you slow down? Take three seconds.

Next, bring it close and smell it. Really smell it. Inhale deeply. What memories or feelings come up? Sometimes a smell can tell us so much about whether we truly want this food right now.

Now, touch it gently. Feel the texture between your fingers. Is it warm or cool? Smooth or bumpy? This connects you to the present moment in a way that rushing never will.

Before you taste, listen. Yes, listen. Does your food make a sound? A crunch? A crackle? Engage all of you.

Finally, place it in your mouth and pause for just one breath before you chew. Notice the flavor as it unfolds. This isn't about judgment; it's about presence.

When you eat this way, you're not just fueling your body—you're actually tasting your food, which means you feel more satisfied with less. You're honoring the journey that food took to reach you. You're practicing gratitude in the most delicious way possible.

So here's my challenge for you today: pick one meal or snack and give it the Five Senses Reset. Just one. Notice what changes when you slow down.

Thank you so much for spending this time with me on Mindful Eating: Daily Guides to Conscious Nutrition. If this resonated with you, please subscribe so you never miss a practice. You've got this. I'll see you tomorrow.

For great deals today, check out https://amzn.to/47ZqpWT

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