Here's the mindful eating meditation script:

Hello there, and welcome. I'm so glad you've carved out this moment just for yourself today. [PAUSE]

I know our relationship with food can be complicated - especially in a world of constant distraction and quick meals. Maybe you've been rushing through breakfast, barely tasting your coffee, or mindlessly snacking while scrolling through your phone. Today, we're going to slow down and rediscover the profound intimacy of nourishing ourselves. [PAUSE]

Take a comfortable seat, allowing your spine to feel long but relaxed, like a gentle tree rooted but reaching upward. Close your eyes if that feels comfortable. [PAUSE]

Begin by taking three deep breaths. With each inhale, imagine drawing in calm and presence. With each exhale, release any tension around eating, any judgments about food. [PAUSE]

Now, imagine you have a single raisin or piece of fruit in front of you. We're going to explore this food with radical curiosity - as if you've never encountered it before. [PAUSE]

First, observe its color. Notice its unique texture. Are there subtle variations in its surface? Is it smooth, slightly wrinkled? [PAUSE]

Lift it gently, feeling its weight in your palm. Notice how it catches the light. [PAUSE]

Bring it close to your nose. What subtle fragrances emerge? Can you detect hints of sweetness, earthiness? [PAUSE]

Slowly bring it to your lips. Notice your anticipation. Take a moment before biting - feel its temperature, its gentle presence. [PAUSE]

When you bite, do so mindfully. Notice the first burst of flavor. The complex dance of tastes. Is it sweet? Tangy? How does the texture change as you chew? [PAUSE]

Chew slowly, deliberately. Experience each moment of nourishment as a form of self-care, not just fuel, but a conversation between your body and this food. [PAUSE]

As you swallow, track the sensation of nourishment moving through you. Feel gratitude for this moment, for this food, for your body's remarkable ability to transform what you eat into energy and healing. [PAUSE]

As we close, I invite you to carry this sense of presence into your next meal. You don't need to do this perfectly - just start with one mindful bite, one moment of true connection.

Breathe. Be kind to yourself. Nourish consciously.

[Soft closing]