When you sit down to eat your next meal, pause before diving in.

Inhale the scent.

Gaze at the different colors.

Appreciate how this meal will nourish and sustain you over the next few hours. Then slowly take your first bite and really take time savor each flavor, observing the different textures at play.

So much of our memory is tied to aroma and taste — do any memories drift to the forefront of your mind? Allow them to take you to a place of nostalgia and peace.

Continue to hold your full attention to the experience of your meal for as long as you can, chewing slowly and enjoying each bite.

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