Hi there.
Let’s take one slow, easy breath in… and out. This will help you arrive before we begin.
For this practice, you’ll need a small piece of food. It could be a piece of chocolate, a berry, a nut, a raisin — anything you like.
We’re going to explore this food slowly, using all of our senses — one at a time. This isn’t about eating in the usual way… it’s about really noticing what’s here.
First, just looking at the food in your hand.
Noticing its size, shape, and color.
As you look, notice what naturally draws your eye — maybe the shape, the texture, or how light plays across its surface.
Does the surface look smooth… rough… shiny… or non-shiny?
You can turn it over slowly and see what you find.
You can now place the food into the light and explore its colors and shades. [3 sec pause]

Now letting your fingers feel the food. Is it soft or firm? Smooth or bumpy?
Does it feel heavy for its size, or light? You might even close your eyes for a moment… to really sense the texture through touch. [3 sec pause]

Gently rolling it between your fingers — noticing the texture and temperature. [3 sec pause]

Next, bringing the food up to your nose.
Breathing in gently.
What do you notice?
Is the smell strong or light? Sweet… salty… spicy… fruity… or maybe something else? [3 sec pause]

Taking another slow breath in and out.[3 sec pause]

You could even explore the sound. This one might feel a little unusual — but you may hear something when rolling it near your ear, or squeezing it gently.
If it´s crunchy, maybe catching a faint crackle.
Just noticing whatever is there. [3 sec pause]

Now, slowly bringing the food toward your lips.
Noticing how your hand and arm are moving.
When it touches your lips, pausing for a moment.
What’s there? Temperature, texture, shape? [3 sec pause]

Placing it gently in your mouth — but not chewing yet.
Letting it rest on your tongue.
Noticing the weight, the texture, maybe even the very first hint of taste.
Perhaps feeling saliva starting to gather.

When you’re ready, taking one slow bite.
Maybe hearing the sound in your mouth.
Paying attention to the texture changing.
How is the flavour beginning to appear?

Chewing slowly… [3 sec pause]
Noticing any changes in flavor.
Is it becoming stronger, softer, sweeter, more bitter?
Noticing the movement of your tongue and jaw.

And if the mind drifts — maybe planning, maybe remembering — you may gently bring it back to the food and to this moment.
Still chewing very slowly, exploring every tiny change until the food is ready to swallow.
When swallowing, noticing how it feels as the food moves down your throat.
Pausing for a moment, sensing if any taste is still left in your mouth. [3 sec pause]

Now, just sitting for a few moments.
Maybe noticing how your body feels after eating in this slow, mindful way.
You’ve just practiced bringing full awareness to something very simple — a single bite. You can carry this same presence into your next meal, or even your next sip of water.
Taking a few slow deep breaths in… and out noticing yourself here, and space around you.