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Mindful ActivityTake Your Time

Take Your Time

Eating slowly gives you time to savor your food and recognize when you’re satisfied. In this exercise, you’ll learn how it feels to really slow down — try it before your next mealtime.

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In this exercise, we'll learn how it feels to really slow down. Do this exercise before your next meal time. You won't need food for this one. Let's start by standing with your feet firmly planted on the ground and your eyes open. Settle into the space around you and start to notice your breath. Feel the belly inflating and deflating with each inbreath and outbreath. Now begin to slowly deepen the breath as you slow it down. By deepening your breath, you're creating a greater sense of peace and ease in your body and mind. Now as you take your next deep inhale, raise your arms straight overhead. Then as you breathe out, slowly fan your arms back down to your sides. Continue the movement of your arms up with the inbreath and down with the outbreath. Remember to take your time. Keep slowing down the breath and the arm movement as much as you feel comfortable. This next time your arms come overhead, pause, and as slowly as you can, bring your arms back down to your sides. Continue to breathe in and out as the arms slowly and steadily move downward. See if you can feel the pull of gravity and the weight of your arms. Where are your arms right now? If they're already down by your side, you've gone too fast. Take them back overhead and start again. Many of us will feel resistance to moving this slowly, but this unhurried movement can slow down your thoughts and your breath. Notice its impact on you. Take this idea of slowing down with you to your next meal and notice how it changes your eating experience. And even if you think you're eating slow, can you slow down even more? We look forward to seeing you in the next lesson....


TypeMindful Activity
Duration2 min

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  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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