Mindful Eating

In Today's Email:

• Mindful Eating: The raisin exercise...

• Positive News Of The Day: A gift for a man who saved 24 lives...

• Ayurvedic Cleansing Recipe: Red Lentil Dal...

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Mindful Eating-the raisin exercise

The raisin exercise is one of the first exercises you will do in any Mindfulness course. This activity shows us how to eat in a mindful way. You just take a raisin and pay attention to every step of eating it, from holding it in your hand to swallowing it. The "homework" is to practice the same technique with a mouthful of food or a whole meal.

This is a simple activity, but it can also be a tough one. If you don't feel comfortable with this because of how you feel about food, you can change it to something else you do every day, like getting dressed or brushing your teeth, and pay attention to your thoughts, feelings, and sensations as you do it.

How to:

Select one meal every day for a week that you will eat with attentiveness. Make sure your phone or TV won't be a source of distraction. At a table, eat your meal while seated. You may wish to set the table with flowers or light a candle. Watch what you're about to eat. Take note of the food's colors, textures, scents, and any feelings you have about eating it. Simply notice any ideas that may be there rather than becoming engaged with them or trying to alter them.

As you are ready to eat, take note of how you feel and pay attention to how the food feels and tastes as you lift it to your lips. What is the sensation like to chew and swallow it? When does that mouthful finally go away from your consciousness? Observe how your body and senses react to the meal. Continually focus your attention on the act of eating, mouthful after mouthful. Keep an eye out for any feelings of pleasure, hunger, satiety, or happiness. Keep track of the moment you realize you're done. When you're done, take a moment to breathe, pay attention to how you're feeling, and then let the experience go.

For a week, continue to do this for one meal each day. Keep a journal of your feelings.

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📰 Positive News Of The Day!

A man who broke into a school in Cheektowaga, upstate New York, during the "worst storm in a generation" and saved the lives of 24 people have been given Super Bowl tickets by his hometown team.

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🧐 DID YOU KNOW?

To ease minor sore throat pain or discomfort, try these time-tested Ayurvedic remedies. Sea salt water gargle: Gargling with warm sea salt water is a cheap, easy, and reliable way to loosen up and remove stubborn, irritating mucus. It also helps wash away germs, bacteria, pollutants, and other immune agitators. Dissolve ¼–½ teaspoon sea salt into 8 ounces of warm water. Gargle for about 30 seconds, then spit. Keep gargling until you’ve emptied the cup. Repeat 3–4 times per day until symptoms subside. Add ½ teaspoon organic turmeric powder to the water for an extra antioxidant, anti-inflammatory, and antiseptic boost. Soothing Herbal throat sprays can provide fast and lasting relief. Look for one containing slippery elm or licorice (to lubricate a dry, scratchy throat), turmeric or echinacea (for immune support), and clove or ginger (to clear excess phlegm).

Red Lentil Dal Cleansing Meal

'Red Lentil Dal' is one of those meals - no matter how many times you cook it, it always tastes a little different. But that is the beauty of this recipe. It is a wonderful base for each individual to make their own mark on it. The use of simple ingredients and carefully selected spices in this meal encapsulates the wisdom of Ayurvedic cooking, while making it accessible to even the most novice chef. No matter how bad your day or long the week is, a steaming bowl of warm, comforting dal will keep you grounded and content.

Ingredients

2 pinch BLACK PEPPER

1/4 tsp CARDAMOM

2 pinch CAYENNE PEPPER

2 tbsp CILANTRO

1/2 tsp CINNAMON

1/2 tsp CLOVES Vata pacifying

1 tsp CUMIN

2 clove GARLIC

1/2 inch GINGER

2 pinch GREEN CHILIS

1 whole LIME

1/2 c RED LENTILS (MASOOR DAL)

1/2 tsp SALT (SEA SALT)

3 tbsp GHEE

2 whole TOMATO

1/2 tsp TURMERIC

3 c WATER

1 tbsp YELLOW ONION

Instructions

No Indian meal is complete without dal or rice. Bengalis use a variety of different lentils cooked with many different spices. Feel free to experiment.

1. Soak the lentils in water for 2-12 hours. Then drain and rinse well.

2. Fill the water to twice the height of the lentil. Add salt & pepper. Bring to a boil and then simmer over low heat for 60 minutes.

3. Cut tomatoes into wedges and add.

4. Fry onions in 2 tbsp sunflower oil. Add garlic at the end because it burns quickly.

5. Mix into the daal.

6. In a separate frying pan, make a paste with the spices and fry in the remaining oil. Add to lentils.

7. Cook, keeping at a simmer adding some water every now and then. The lentils are done when they have completely melted and the soup is smooth, blended, and watery. This typically takes 60 minutes of simmering. Garnish with lime and fresh cilantro.

Meme

NAMASTE ❤️

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