Digestion pre meal meditation

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<Silence>.

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Welcome to this short guidedmeditation designed to bring your

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system back into a state of restand digest. Before you begin eating,

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sitting in a chair with yourfeet flat on the floor and your

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spine in an upright position,

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start by gently closing down your eyes.

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Come into the here and the now.

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Leave behind everything you weredoing and thinking about before.

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Know that those things willbe there for you later,

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and that this time is justfor you and for your body.

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We're going to begin this meditationwith a body scan starting at the

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head. Scan down your body, noticingwhere you are holding tension.

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Notice the crown of your head and anytension that you hold in your head.

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Notice any electricity thatyou can feel within your brain.

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Any buzzing of thoughts,

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feel into the temples and thejaw, and notice any tension there.

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Move onto your shoulders and your neck.

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Don't try and fix or changeanything. Just simply notice.

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Don't judge yourselffor holding the tension.

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Just keep breathing and scanning.

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Move your awareness to your lungsand notice whether the tension

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changes. As you inhale or exhale,

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move to the abdomen and the lower back.

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Notice the pelvis, the front, the back,

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and internal.

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Notice where you're holdingyour tension and keep breathing.

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Move into the legs and noticeany sensations in the upper legs,

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the knees, and the lower legs.

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And finally, move to the feet.

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Notice any sensations inyour feet and in your toes.

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Bring your awareness to yourbreath now and take a long,

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slow,

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deep breath in making roomand expanding for all the

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tension that you justdiscovered in your body.

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And slowly release the breath.

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Take another long, slow, deep breath in.

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Expand the space in your body andmake room for all the uncomfortable

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sensations, feelings, and tension.

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And slowly let it go.

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I want you to repeat this fivemore times in your own time,

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expanding and making room,and then slowly letting go.

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Now slowly bring yourattention back to your body.

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Wiggle your toes, roll your shoulders.

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And when you're ready,gently open your eyes

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before you begin your meal ina beautiful, relaxed state.

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Take a moment to express gratitude forthe meal that you're about to enjoy,

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where the meal has come from,

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who's prepared it or who's goingto be enjoying it with you.

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Have a beautiful rest of your day.