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Speaker 1: Appoche production. Hi, I'm Jennifer Cray. Welcome to your evening mantra.

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Speaker 1: If it's safe to do so, close your eyes or

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Speaker 1: lower your gaze. Relax your eyes, relax your ears, relax

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Speaker 1: your jaw, relax your shoulders down, and bring your attention

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Speaker 1: to your breath, drawing your breath down into your belly.

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Speaker 1: Beating mindfully, preparing the food with loving intention, played it

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Speaker 1: decoratively with care. Before you tuck in, give a moment

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Speaker 1: of thanks where the food came from, to the energy

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Speaker 1: and intentions of others to bring it to the place

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Speaker 1: on your plate. Placing the food on your culory or

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Speaker 1: in your hands, observe it the colors, the textures. Anticipate

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Speaker 1: how it will taste. Notice any saliva building up. Place

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Speaker 1: it in your mouth, Move it around your tongue without chewing.

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Speaker 1: Observe the tastes, the texture. Now chew it. Notice which

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Speaker 1: side you put it to to chew on. How is

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Speaker 1: it dissolving and breaking down? Chew it completely, and then swallow.

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Speaker 1: An invitation today to bring mindfulness to your eating. Today's mantra,

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Speaker 1: I eat with mindfulness. Repeat to yourself, either out loud

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Speaker 1: or in your mind. I eat with Mindfulness. Follow us

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Speaker 1: on Instagram at your morning mantra