Consider a meal. Perhaps it was carefully planned and cooked or perhaps it is a quick meal on the go. Either way, consider each meal a gift to yourself: a gift of nourishment. Take a few moments before eating to acknowledge this gift of nourishment. Slow down the process of eating by integrating mindfulness into your meal.
Begin with a breath in, exhale all the way out. Take a moment to survey the meal in front of you. Notice textures and smells, colors and shapes. Eat slowly by paying attention to each bite. What are the flavors you taste? What is the texture you experience? What is the sensation of eating like in the body? If your mind wanders, bring your mind back to the experience of eating. Allow each meal to be a practice in joy.