Hi , and welcome back to Day Three of the Mindful Eating course. Over the last two days, we've learned how to listen to our body's cues and how to make more conscious choices about when and what we eat. Today, we're going to explore the importance of how we eat. Specifically, we'll learn the importance and the enjoyment of slowing down and truly savoring our food. And we will have a practice of mindful eating today.

So you might like to pause this and listen to the rest when you have a small snack ready to eat. It could be as small as just a couple of raisins or as large as a whole meal. And just press play when you're ready. Okay. So research suggests that over 70% of us eat too fast.

It takes time for our body to register that it's full. So often when we eat quickly, we often eat more than our body actually needs. In other words, fast eating often leads to overeating. Research also shows that the majority of us don't chew food properly. So chewing your food thoroughly aids proper digestion and nutrient absorption.

So when you chew your food properly, your body releases digestive enzymes in the stomach that help you to break down food so that your body can convert it into energy. When food is not digested properly, we can suffer from digestive issues like heartburn, bloating, indigestion, or low energy. So the simple act of slowing down a little and chewing the food in your mouth helps to break down your food more so you can get the full nourishment from it. And of course, when you slow down, it gives you more of a chance to fully experience and enjoy your meal and notice when you feel satisfied. Slowing down, isn't always easy, but like anything in life, we get better at it the more we practice.

So let's have a try of mindful eating. In this practice, we'll learn how it feels to slow down and savor, tuning into our five senses. So once you have your food in front of you, just begin the practice by connecting with your breath in your body. So taking a deep breath in. And letting the breath out.

And bringing your attention to the sensations in the body right now. Tuning into the belly and noticing any feelings of hunger or fullness. Also noticing any thoughts that might be present, any emotions that you're experiencing. Noticing all of this without any judgment. Simply taking in all the information your body and mind are providing.

Bringing your full focus to your experience at this present moment and letting go of everything else for awhile. And now bringing the focus of your attention to this item of food you have. Taking it in visually. Noticing the colors. Shapes.

The size of it. If it's something that you can pick up, like a raisin or a small snack, you can feel free to pick it up and look closer. Letting your eyes scan every inch of it. Taking it in from different angles. Looking at all the different cracks and crevices and unique features.

And if you notice any judgements, any thoughts or mental commentary coming up, aiming just to let that fade into the background as you bring into the foreground, this focus on your senses. Really continuing to be fully present in this moment. And visually taking in the food in front of you. And now either leaning towards the food or bringing it up towards your nose and smelling. Noticing if you have any memories arising.

Or sensations or reactions in your body, such as beginning to salivate. Even before you eat, you may notice that you begin to have a digestive response in your body just by noticing and smelling. And with full awareness now, placing the food into your mouth or taking a bite, but without chewing just yet. Just allow it to be in your mouth and roll it around to different parts of your mouth and tongue. Just noticing the flavors and textures.

And then beginning to chew. Notice the flavor releasing into your mouth. The changes of textures. Maybe noticing any sounds of chewing. Really bringing full awareness to the taste, the smell, the sounds, your whole experience of the food in the present moment.

Bringing your whole self to the experience with curiosity and open-heartedness. And then when you're ready, swallowing this bite of food, if you haven't already, and notice how it feels as the food passes down your throat and into your stomach. Also noting any lingering flavors or sensations in the mouth. And then connect again to your body and your breath. And notice if there's any changes in hunger or fullness, even just from this one bite of food.

Once we bring our attention to the entire experience of eating, we stop getting so distracted by thoughts or caught up in any urges or emotions we might have in relation to food. We also allow ourselves to stay connected to our body and our senses so we're more able to stop eating when we're satisfied and we can reacquaint ourselves with the pleasure of eating. So if you care to, you can now continue this exercise on your own with the rest of your snack or meal. And the next time you're enjoying some food, even if you're with loved ones, see if you can simply pause every now and then, tune into your senses, savour your food and slow down. Thank you for your practice.

And I look forward to being back here with you again for Day Four, where we'll explore the way that gratitude can affect not only the way we eat, but also the way we live and love. Until then, take care.