Hello, and welcome back. I'm Julia Cartwright, and I'm so glad you're here for Mindful Eating today. It's Friday evening, that sweet spot where the week is winding down but your mind might still be racing through everything left undone. You know that feeling, right? The one where you reach for food almost on autopilot, barely tasting it, because you're mentally three tasks ahead? Yeah, that's what we're gentle with today.

Let's start by arriving here, right now. Find yourself in a comfortable seat, somewhere you won't be interrupted for the next few minutes. Feel your feet on the ground, your body held by whatever's beneath you. Take one long, slow breath in through your nose, and let it out like you're releasing the day's tension. Do that again. Beautiful.

Now, here's what we're going to do together. This practice is called the Five Senses Pause, and it's like hitting the reset button on autopilot eating. Think of your senses as five doors into the present moment, and we're going to walk through each one.

First, pause before your next meal or snack, even if it's just a few minutes from now. Look at your food genuinely. Notice the colors, the way light lands on it, the shapes. Really see it, like you're describing it to someone who's never seen that food before.

Next, listen. If you're eating something crunchy, crackling, anything that makes sound, tune into that. Even silence has texture.

Now touch. Feel the temperature, the texture in your hands or on your tongue. Is it smooth, rough, warm, cool?

Then smell. Bring it close and breathe in. Our sense of smell is intimately connected to satisfaction, so let this one matter.

Finally, taste. Take one small bite or sip. Hold it in your mouth for just a moment before chewing. What flavors emerge? What textures unfold? This simple pause transforms eating from something you do while distracted into something you actually experience.

The magic here isn't complicated. It's just you, truly present with your food, and that presence alone changes everything. You'll feel fuller, more satisfied, and genuinely nourished by what you eat.

Try this once today, even for just one meal or snack. That's all I'm asking.

Thank you so much for listening to Mindful Eating: Daily Guides to Conscious Nutrition. Please subscribe so you never miss a guide, and remember, every moment is a chance to choose presence. See you tomorrow.

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