Below, I adapted a mindful eating exercise from John Kabat-Zinn to include the art of eating a cookie (home-made with love, of course!) for the students at Framingham High School in the SLIFE program, a program dedicated to supporting students with limited or interrupted formal education. I have spent three years cultivating mindfulness in this classroom which has included things such as chair yoga, Yoga Jenga, coloring and worksheets, group discussions about replenishing much needed personal energy supplies and of the meaning of MWE (Me+We=MWE), passing a spoonful of water around the circle or having a group moving a table with a bowl of water on it without spilling and as many crafty ways that I could come up with to share the concept of mindfulness with them. My heart has exploded repeatedly with the kindness these students have shown me by helping me with my Spanish, heart hands showing up in photos and the real clincher was when a group of them started singing along to Cameron de la Isla’s “Rosa Maria” (please, my heart, be still!). All these ways have really opened the door for them to hear me and ingest some of the mindfulness strategies and techniques I have laid out for them. All these years, the lead teacher, Hannya Lord, opened her door (and her heart) to me. Some years the class was weighted with Spanish and Portuguese speakers, other times it was not so simple but somehow, we all managed to come together and have laughs, learn how to relax, and to pay a little more attention to ourselves, our immediate surroundings and the world around us.
Holding, Seeing, and Touching:
Examine the cookie it as if you were an alien and had never seen such a thing before. What do its features look like? How does it fit in your hand? How do the ridges feel on the pads of your fingers?
Sostener, ver y tocar:
Examíname la galleta como si fueras un extraterrestre y nunca hubieras visto algo así. ¿Cómo se ven sus características? ¿Cómo encaja en tu mano? ¿Cómo se sienten las crestas en las yemas de tus dedos?
Hold the cookie to your nose and smell its aroma. Really get a sense of it. Does the smell arouse your senses? Does your mouth or stomach react?
Sostén la galleta en tu nariz y huele su aroma. Realmente tener una idea de ello. ¿El olor despierta tus sentidos? ¿Su boca o estómago reaccionan?
Take a small bite of the cookie and place it on your tongue. Just hold it there. Examine the cookie with your mouth, without chewing. How are you reacting? How does this cookie feel?
Toma un pequeño bocado de la galleta y colócala en tu lengua. Sólo mantenlo allí. Examina la galleta con la boca, sin masticar la. ¿Cómo estás reaccionando? ¿Cómo se siente esta galleta?
Take another small bite of the cookie. Notice the adjustments and placements your mouth and tongue take in order to bite this cookie. When you bite, notice the texture. Note the flavors as they release. Pause after a few chews and experience the flavor and texture in your mouth. Continue chewing and noticing. Does the taste change?