~ BREATHE ~
Before you even pick up the food to eat, take a couple of deep breaths - in through the nose and out through the mouth - just to allow the body and mind to settle.
~ APPRECIATE ~
Take a moment to appreciate the fact that you actually have food on your plate. We're so familiar with this situation that we forget that for many people in the world, this just isn't the case.
~ FOCUS ~
As you move the food towards your mouth, shift the focus away from the hands and more towards the eyes, nose and mouth. How does the food smell? What does it look like up close?
~ TASTE ~
As you put it in your mouth, what is the taste, the texture, the temperature? You don't need to 'do' anything. You're simply observing the different bodily senses at work.
~ NOTICE ~
In addition to the physical senses, notice how the mind responds to the food. For example, is the food met with pleasure or displeasure in your mind?
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