Hello, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this in between meetings, sitting at your kitchen table, or stealing five minutes before the afternoon rush, you've made a really kind choice to show up for yourself right now. That matters.

I'm guessing that if you're here on a Wednesday afternoon in early December, you might be feeling that particular brand of overwhelm where food becomes this thing you're either ignoring or obsessing over. Holiday pressures, end-of-year stress, weird eating patterns—sound familiar? Today, we're going to slow down together and remember what it actually feels like to eat with intention instead of just autopilot.

Let's start by finding a comfortable seat. Feet flat if you can, shoulders relaxed away from your ears. Take a breath in through your nose for four counts, feeling that cool air. Hold it for a moment. Then exhale slowly, like you're fogging up a window. Again. In for four. Holding. Out, slow and easy. Beautiful. You're already here. That's the hardest part.

Now, I want you to bring to mind something you'll eat today. Maybe it's your next meal, or a snack you love, or something you're planning to have later. Don't judge it. Just notice it.

When you eat this thing, I want you to try something different. Before it reaches your mouth, pause. Look at it like you're seeing it for the first time. Notice the colors, the texture, how the light hits it. Does it have a smell? What does that smell remind you of? Pick it up. Feel its weight, its temperature. These small sensations are your invitation back home to the present moment.

Then, when you take that first bite, let it sit there for a second. Don't chew yet. Notice the texture. The initial flavors. How does your mouth respond? This isn't about being perfect or doing it right. It's about creating a little conversation between you and your food instead of a rush hour collision.

Here's what happens when you do this: you actually taste what you're eating. You notice fullness earlier. You enjoy things more, which paradoxically means you need less of them to feel satisfied. It's not deprivation. It's the opposite. It's abundance.

As you move through the rest of your day, try this with at least one meal or snack. Just one. That's your only job.

Thank you so much for joining me on Mindful Eating: Daily Guides to Conscious Nutrition. If this resonated with you, please subscribe so you don't miss another episode. You deserve to feel good in your body and at peace with food. I'll see you soon.

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This content was created in partnership and with the help of Artificial Intelligence AI