Before you dive into your next meal, take a moment to sit in front of it. Connect with your body on the seat beneath you. Gently lift up through your spine. Raise your gaze up so you are looking straight ahead. Feel the natural cycle of your breath. Now contemplate: “What am I grateful for today?” Just notice whatever responses may arise. You might be surprised what little (or big) things have already occurred today that are worthy of celebrating. Then mindfully enjoy your meal.

This week’s meditation is by our friends Ellie and Lodro from M N D F L. It uses simple techniques that will help you cultivate your daily practice.