{"id":1621,"date":"2026-05-20T11:06:34","date_gmt":"2026-05-20T11:06:34","guid":{"rendered":"https:\/\/wellbeinginschools.eu\/?post_type=resources&#038;p=1621"},"modified":"2026-05-22T16:18:41","modified_gmt":"2026-05-22T16:18:41","slug":"mindful-eating","status":"publish","type":"resources","link":"https:\/\/wellbeinginschools.eu\/fi\/resources\/mindful-eating\/","title":{"rendered":"Tietoinen sy\u00f6minen"},"content":{"rendered":"\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/wellbeinginschools.eu\/wp-content\/uploads\/2026\/05\/3_MindfulEating_7-min_female_EN.mp3\"><\/audio><\/figure>\n\n\n\n\n\n\n\n\n\n<p>Hi there.<br>Let\u2019s take one slow, easy breath in\u2026 and out. This will help you arrive before we begin.<br>For this practice, you\u2019ll need a small piece of food. It could be a piece of chocolate, a berry, a nut, a raisin \u2014 anything you like.<br>We\u2019re going to explore this food slowly, using all of our senses \u2014 one at a time. This isn\u2019t about eating in the usual way\u2026 it\u2019s about really noticing what\u2019s here.<br>First, just looking at the food in your hand.<br>Noticing its size, shape, and color.<br>As you look, notice what naturally draws your eye \u2014 maybe the shape, the texture, or how light plays across its surface.<br>Does the surface look smooth\u2026 rough\u2026 shiny\u2026 or non-shiny?<br>You can turn it over slowly and see what you find.<br>You can now place the food into the light and explore its colors and shades. [3 sec pause]<br><br>Now letting your fingers feel the food. Is it soft or firm? Smooth or bumpy?<br>Does it feel heavy for its size, or light? You might even close your eyes for a moment\u2026 to really sense the texture through touch. [3 sec pause]<br><br>Gently rolling it between your fingers \u2014 noticing the texture and temperature. [3 sec pause]<br><br>Next, bringing the food up to your nose.<br>Breathing in gently.<br>What do you notice?<br>Is the smell strong or light? Sweet\u2026 salty\u2026 spicy\u2026 fruity\u2026 or maybe something else? [3 sec pause]<br><br>Taking another slow breath in and out.[3 sec pause]<br><br>You could even explore the sound. This one might feel a little unusual \u2014 but you may hear something when rolling it near your ear, or squeezing it gently.<br>If it\u00b4s crunchy, maybe catching a faint crackle.<br>Just noticing whatever is there. [3 sec pause]<br><br>Now, slowly bringing the food toward your lips.<br>Noticing how your hand and arm are moving.<br>When it touches your lips, pausing for a moment.<br>What\u2019s there? Temperature, texture, shape? [3 sec pause]<br><br>Placing it gently in your mouth \u2014 but not chewing yet.<br>Letting it rest on your tongue.<br>Noticing the weight, the texture, maybe even the very first hint of taste.<br>Perhaps feeling saliva starting to gather.<br><br>When you\u2019re ready, taking one slow bite.<br>Maybe hearing the sound in your mouth.<br>Paying attention to the texture changing.<br>How is the flavour beginning to appear?<br><br>Chewing slowly\u2026 [3 sec pause]<br>Noticing any changes in flavor.<br>Is it becoming stronger, softer, sweeter, more bitter?<br>Noticing the movement of your tongue and jaw.<br><br>And if the mind drifts \u2014 maybe planning, maybe remembering \u2014 you may gently bring it back to the food and to this moment.<br>Still chewing very slowly, exploring every tiny change until the food is ready to swallow.<br>When swallowing, noticing how it feels as the food moves down your throat.<br>Pausing for a moment, sensing if any taste is still left in your mouth. [3 sec pause]<br><br>Now, just sitting for a few moments.<br>Maybe noticing how your body feels after eating in this slow, mindful way.<br>You\u2019ve just practiced bringing full awareness to something very simple \u2014 a single bite. You can carry this same presence into your next meal, or even your next sip of water.<br>Taking a few slow deep breaths in\u2026 and out noticing yourself here, and space around you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi there.Let\u2019s take one slow, easy breath in\u2026 and out. This will help you arrive before we begin.For this practice, you\u2019ll need a small piece of food. It could be a piece of chocolate, a berry, a nut, a raisin \u2014 anything you like.We\u2019re going to explore this food slowly, using all of our senses  [&#8230;]<\/p>\n","protected":false},"featured_media":1452,"template":"","class_list":["post-1621","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/fi\/wp-json\/wp\/v2\/resources\/1621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellbeinginschools.eu\/fi\/wp-json\/wp\/v2\/resources"}],"about":[{"href":"https:\/\/wellbeinginschools.eu\/fi\/wp-json\/wp\/v2\/types\/resources"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellbeinginschools.eu\/fi\/wp-json\/wp\/v2\/media\/1452"}],"wp:attachment":[{"href":"https:\/\/wellbeinginschools.eu\/fi\/wp-json\/wp\/v2\/media?parent=1621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}