Oh
tangerine meditation
take a tangerine or any piece of fresh
fruit and find a quiet place to sit
establish yourself in the present moment
aware of your posture and your breath
take three deep in and out breaths
letting go of all your projects and
worries allowing your mind to rest
peacefully in the awareness of the
sensations of the breath coming in and
out
hold your tangerine or your piece of
fruit in your hand and look deeply at it
it only takes a second or two to see
that this tangerine is a gift of the
whole cosmos look at it and see the
blossom on the tree blowing in the wind
nourished by the Sun and the rain being
visited from time to time by the gentle
bees collecting nectar see the tiny
green fruit after the petals have fallen
away see it grow and change color as it
ripens in the Sun as you begin to peel
the tangerine just enjoy the fragrant
oils which are released from the skin
when you're ready take a single segment
and place it slowly in your mouth savor
every sensation and flavor as you bite
into it and the juice flows over your
tongue see how life has miraculously
brought together Sun rain earth and sky
to offer you this precious and delicious
experience enjoy the
of your fruit slowly and mindfully aware
of every bite letting go of any
distracting thoughts as they arise
sometimes when we eat we are not
thinking about the food at all we're
thinking of the past or planning for the
future or ruminating about some worry or
anxiety this moment is a moment of
meditation you are cultivating the
energy of mindfulness in your life so
stop thinking about your business about
the office or about anything that is not
happening right now don't chew your
worries your fear or your anger just
chew this precious piece of fruit that
has been offered to you by the cosmos
later when you come back to your work or
your projects you may find that you are
more focused and creative but right now
you can release any tension or worries
this moment is just to enjoy the miracle
of life living deeply every moment of
our life like this we can be very happy
please enjoy your snack