5-Minute Mindful Nourishment Reset

Time needed: 5 minutes (90-90-120 seconds)

Setting: Weekend morning/planning time

Purpose: Creating intentional relationship with food and nourishment

1. Food Connection Check-in (90 seconds)

What: Stand in kitchen/near window. Ask yourself:

- What food would bring joy this weekend?

- What would feel truly nourishing?

- What flavors am I craving?

Write answers without judgment or 'shoulds'

Notice: Bodily response to food thoughts, where cravings live, what genuine hunger feels like

Why: Builds food awareness, reduces automatic eating, connects to authentic needs

2. Kitchen Energy Reset (90 seconds)

What: Create tiny kitchen ritual:

- Clear small counter space

- Wipe surface mindfully

- Place one beautiful thing there (fruit, herb, flower)

- Take three breaths imagining enjoyable food preparation

Notice: How kitchen space affects food choices, what supports good energy around food, where you feel inspired

Why: Creates supportive food environment, encourages mindful preparation, sets positive tone

3. Nourishment Planning (120 seconds)

What: Design one food experience to look forward to:

- Choose meal to prepare mindfully

- Plan one social food moment

- Identify one new food to try

- Set one gentle food intention

Notice: What feels energizing vs depleting, balance between structure and flexibility, what supports weekend ease

Why: Enables intentional choices, reduces food stress, supports sustainable habits

Closing: Place hand on belly, say "Nourishing choices"

Notice: How planning affects food relationship

Why: Anchors positive food intention

Tips:

- Keep intentions gentle

- Allow for spontaneity

- Focus on adding not restricting

- Include social elements

- Honor current needs