Previously we have discussed guided meditation as an advanced use of mindfulness. Guided meditation differs from mindfulness in that you are creating a story or images in your mind and then meditating on them. In a way it seems to be almost the exact opposite of mindfulness in that you are going far into your mind instead of being in the moment. However, this is only partially true. You need to master the skills of mindfulness and the ability to concentrate on nothing before you can advance into guided meditation successfully. A way to cross over from mindfulness to guided meditation is to start using your five senses to lead you. I find these meditations super helpful before doing the deep dive of full out guided meditations. We already did an introductory five senses meditation here but now we are offering you a deeper one with something to actually study. This can be a fun part because you are going to pick out something that you absolutely love to eat! So join us for a fun and easy guided meditation!
First you need to find something that is one of your favorite foods. There are no rules here, it can be sweet or salty it can be a full meal or a gas station treat, whatever food you reach for in times of high stress or reward, this is the food we are looking for. If you are anything like me, you have several foods you reach for depending on what you are looking for so pick one that is an emotion or feeling you want to explore. Once you have your item, you are going to mindfully eat your favorite food item after experiencing it with all of your senses.
Once you have your favorite food, go to the place you would like to meditate and begin your mindful breathing and get your mind at ease. When you feel ready to begin, open your eyes and look at your food item. Bring it close to your eyes and notice the textures and colors, how the different layers of softness and firmness can be seen. Observe the piece of food from all angles. Pick up the food item and continue to look at it, now adding the sense of touch to the observation. Note the temperature of the food, the weight. Note how it looks different on the bottom than the top. If the food is one that requires utensils, lift the utensil to different angles (within reason!) to get the full visualization and touch of it. Now bring the food to your nose and shut your eyes and smell the food. Here you should start getting full of the emotions associated with this food. Smell is such a large trigger for memory and place for us. Smell the food several times, letting your mind drift to what makes most sense. Perhaps it is the first time you ate this food, or the last. Perhaps it is a particularly memorable day. Whatever the emotion and memory that comes to you, let it come. Feel it fully.
Now place the food in your mouth and let your tongue taste all the aspects of it. Let the food linger in your mouth on your tongue before you start chewing. Feel your mouth fill with saliva as you taste the item completely. Taste is part of smell, so the memories and emotions may be coming back stronger now. Let yourself fall into the memory. As you start to chew, listen to the noise the food makes in your mouth. Is it crunchy, soft, liquid, silent? Observe the noise or lack of noise it makes. You can stop eating here and simply be in your emotion and thought. What is the thought you are feeling? What is the emotion? Where does this emotion locate itself in your body? Does it cause secondary feelings like excitement or nervousness? Let yourself fully explore the story the food has brought to you. If you want a second or third bite it is up to you but not necessary. To fully eat the food I would wait till after the practice, but if you are very distracted by hunger or desire for the food, satisfy this need first so you can better focus on your meditation.
As you let your mind drift into the memories this food brings up, pay attention to how your body reacts. Temperature changes, or shifting around feeling uncomfortable, or maybe curling up into a comfy position. Note your body's reactions to the memories. Now think of which emotions are being evoked by the memory, knowing that several can be evoked by the same memory. Take time to feel each emotion fully before moving to the next one. When you feel you have finished the journey to your memory and past emotions, slowly bring your focus back to your mindful breathing. Thank your memories and emotions for serving you and protecting you. Know that you are not a victim of your emotions or anything of your past. You are free to make your own decisions at ease. Give yourself several cleansing breaths before opening your eyes and allowing yourself back into the moment. Feel free to continue your day as you were. Great job!
Have you ever tried guided meditations before? What was your experience? Reach out to use with any comments or questions at info@bullionite.com