Hello and welcome to day two of Mind the Mind with Mindfulness. This practice is a practice that is rooted in everyday activities and it's the activity of eating. So you need to go and get yourself a little piece of food. A raisin, a nut, a sweet. So stop the recording and go and get an item of food - a small bite to eat.And then when you come back, put this piece of food into your hand. And if from coming to get the food, you've already put it in your mouth and eating it, go back and get another piece of food it's easily done no big deal. So with your piece of food, put it in the palm of your hand.Use your eyes to take in this shape. The colours, the circumference of this foodstuff… oval, round, irregular. Just taking it in, just seeing what is this of this item? What is its colour? How does the colour change across the surface that you can see? Where does the light fall onto or into this object? Maybe there are creases in the skin. Or a curved shape and the light falls onto the curve and where the light is, there's a whiteness.What's the weight of the object? If you lift your hand up and hold it up so that it's at high level, how does it look from this angle? Poke it around. Turn it around with your finger, move it… sense into the movement, and then how it looks from here. Is it the same, similar, from this angle or very different from this angle? No wrong or right. Just seeing it. Just taking it in. Seeing it from this angle, seeing its shape, its smoothness or its roughness. It's folded external surface or smooth external surface. And now picking it up between a thumb and forefinger and feeling it. And you may notice that your eyes close and if your eyes didn't close, you may like to close your eyes in order to bring yourself closer into touch. So to sense this object through touch. What is this? What is the feeling here?How big is this object? How deep is this object? If you push it, is it soft? Malleable or is it hard? Is there a resistance? Move it in the fingertips, change its position and feel it from another angle.It may be that you can roll it or it may be that it's more angular. So sensing into what is here in the feeling of this object, in its size, in its shape, in its texture, in its resistance or malleability. Maybe sensing in that there's an external edge and an internal quality to the middle of it or that there isn't, that it's continuous. Seeing if that's sensed in any way.Bringing the object up to the ear and perhaps rolling it or tapping it, again, seeing how it is to do. With the eyes closed, bringing our attention closer to the object via the ear. Taking it in, Bringing it up now to the nose and a smell… deeply drawing air in over the object. What is here? Is a memory evoked? Is there a sense of liking and not liking? Bringing the object up to the mouth and touching it on the lips…; What’s the temperature? What's the sensation here? This area of the body full of nerve endings, a sensitivity, a tickliness, a sensuousness.Putting the object into the mouth, and letting it be known in the mouth. So if your mind has wandered and your eyes have opened and you've started to look at emails, come back, close your eyes, and sense this object in the mouth. What is here? Taste, texture, sensation. Noticing the way that the mouth wants to and maybe has started playing with the object, and this is great - play with your food! Get to know your food. Be with the food. Being able to move it around, to let the tongue push it and move it. Let the teeth crunch or slightly press upon it, but without breaking it, maybe there's a chewy sensation. So here, being in the mouth with this object. Mindfully here. Doing this just as best we can, and at some stage you'll swallow the object and perhaps bringing to the end of this practice, a little appreciation that the mind, the body is a little richer for the nourishment of the food; and the mind is a little richer for paying attention to it in this guided way. Wishing you well take this practice out and into life as we eat we can eat in a mindful way, bringing the mind to the food, bringing more to the food, minding the mind with food. Wishing you well - practice well.