Meditations for Healing Trauma by Louanne Davis

Author:Louanne Davis
Language: eng
Format: epub
Tags: PSY036000 Psychology / Mental Health, SEL043000 Self-help / Post-traumatic Stress Disorder (ptsd)
Publisher: New Harbinger Publications

Pick one item on your plate. You will use your senses, one at a time. You will become aware of as many characteristics of the food as possible. It will be as if you are eating the food for the first time.

Use your eyes to take in the color, shape, and size of the food item you have chosen.

Place the food on the fork or spoon. As you bring it to your mouth, notice the weight of the food.

Bring the food to your nose and take it in with your sense of smell.

Notice what, if anything, is happening in your mouth.

Are there any sounds or sensations coming from your stomach?

Bring the food to touch your lips. Feel the temperature and the texture of the food against your lips.

Slowly bring the food into your mouth and move it around. Notice the texture, temperature, and taste before you begin to chew. Does the food feel different in your mouth than it did against your lips?

Now slowly chew. Really focus on the taste.

Pause when you feel the urge to start swallowing. Then slowly swallow. Follow the sensation of the food traveling from your mouth to your stomach.

Pause before taking a second bite of food.

Notice any thoughts or judgments about the food.

If urges to multitask come up, see if you can ride them out without acting on them. Finish eating that one item before eating the others on your plate.

Are you aware of any urges to speed up or slow down? Can you ride these urges out?

At the end of the meal, rate your hunger. Compare that rating with your rating at the beginning of the meal.

How was eating the one food item mindfully different from eating the other items on your plate?

How was eating mindfully different from the way you usually eat a meal?

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