EMPOWER YOURSELF

MANAGE YOURSELF

OBSERVE YOURSELF

CENTRE YOURSELF

EXTEND YOURSELF

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EATING
MEDITATIVELY
Eating is neither about indulgence of the senses
nor is it a chore to be quickly finished. It is an
act that has the potential to open the doors of
awareness and take you within.

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E
ating is what most of us do several times each day,
and hence the opportunity of utilising it as a tool
of meditation is considerable. Practising mindful
eating also allows you to feel greater satisfaction with what
you are eating, which enables you to eat a more appropriate
amount of food. It is not some weight loss or calorie control
technique. Mindful eating is about tuning in to what you
are eating, your feelings and experiences while eating, and
doing it with present moment awareness.

The process of mindful eating involves:

STEP 1: PRESENCE
Sit down at a table, preferably alone and away from external
interruptions. Take a couple of deep breaths to allow the
body and mind to settle in the present moment.

STEP 2 : APPRECIATE
Take a moment to appreciate the fact that you actually have
food on your plate, unlike many who do not. Try to imagine
the different ingredients in their natural environment and
think of the people instrumental in growing the crops and
vegetables. Fill your heart with appreciation for all.

STEP 3: FEEL
Before you actually eat, observe the food. Notice the texture
of the food. Feel the temperature, observe the colours, see

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the symmetry and the consistency. Take in the aroma of the
freshly cooked food.

STEP 4: TASTE
Begin consuming the food. Do not eat on autopilot mode.
Engage all your senses and make it a wholesome experience.
Chew slowly and become aware of each of the spices used in
preparing the food. Appreciate all the different flavours that
you sense in the food. Parallely, be aware of the mind and
emotions while eating. Try to eat without judgment, anxiety
or inner commentary.

STEP 5: FOCUS
Once you have taken a few mouthfuls, you may find
that the mind starts to get bored of the exercise and will
wander off into thinking about something else. As soon
as you realise that it has wandered away, gently bring
your attention back to your breath and to the process
of eating.

STEP 6: GRATITUDE
End your meal with a feeling of satisfaction. Express
gratitude for the food and the ones who made it possible
for you to have this meal today. Thank the Divine for this
experience and complete the experiment.

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Mindful eating places awareness on the menu, whenever
and wherever we eat. It makes us watchful about what we eat
as well as how we eat – in a mechanical, stressed manner or
in a mindful, relaxed manner. We also have a better chance
of understanding which foods nourish us and help us stay
healthy, while also encouraging a deeper appreciation for
every meal. Thus, transform the everyday task of eating into
a truly rewarding one.

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 MANAGE
YOURSELF

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OVERCOMING
LIMITING
BELIEFS
Beliefs that weaken us and stop us from moving
ahead are our limiting beliefs. They stand
between us and our success. Identify your
limiting beliefs, break them and work towards
achieving your dream life.

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“I am not able to speak in public”
“I am destined to be fat”
“I cannot do adventure sports”
“Spirituality is not my cup of tea”

When you believe that you are not able to do something,

your ability to do it is reduced largely. This then leads to poor
results and negative feedback, which further reinforces the
limiting belief. Turn around your belief to turn around your
performance.

Take this worksheet to explore your world of limiting beliefs,

and, to make pivotal transformation in your life by bringing
about the subtle but important change in your beliefs.

STEP 1: Explore and write down top three of your limiting
beliefs:

LIMITING BELIEF 1:

LIMITING BELIEF 2:

LIMITING BELIEF 3:

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STEP 2: Which is the ONE that seems to be bothering
you the most and is hindering your success currently?
Also elaborate on why you think it is so:

STEP 3: Count the cost. Write down how this limiting

belief has hurt you and hampered your growth. Be as
specific as possible:

STEP 4: Find counter examples to your limiting beliefs.

Write down two such examples where you broke your own
belief and proved otherwise:

I thought I could not do it, but I did it!

I thought I could not do it, but I did it!

STEP 5: Now that you know that your limiting belief is

not cast in stone, challenge yourself to overcome it. Create
your action plan for being successful in what
you want:

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STEP 6: Aim for completely routing your limiting belief.
After few days review the progress you have made in the box
below. Be at it until you see that you have surmounted it.

STEP 7: To seal your victory, as the last step write an

empowering belief against each of your limiting beliefs
stated in Step 1:

EMPOWERING BELIEF 1:

EMPOWERING BELIEF 1:

EMPOWERING BELIEF 1:

Now that you have been successful in replacing a limiting

belief with a healthy one, undertake the same journey for
rectifying other such beliefs.

In the words of famous artist and author Doe Zantamata,

“Limitations can only be true as long as we believe
in them. Believe in yourself instead. Amazing things
will happen”.

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