As you reach for a cup of tea or coffee, or a glass of water or juice, be aware of your hand and arm reaching out toward the cup or glass. As your hand and fingers touch the cup or glass, notice how it feels—hot, warm, cold, cool or smooth? Notice the sensation as you pick up the cup or glass from the table and hold it, feel its weight. Can you feel the muscles being used in your fingers, hand and arm? You may even notice how the mouth begins salivating before the drink touches the lips. How does the substance feel as it makes contact with the lips—hot, warm, cold, cool, smooth or textured? Before you swallow, notice the liquid inside your mouth. Taste the taste. Feel the liquid going down your throat and into the stomach. Then continue to drink, and, as you do so, bring awareness to all the movements and sensations associated with the act of drinking, as described above. Enjoy the present moment and enjoy your drink!
How to Download the Audio File
If you're on a PC, right-click on the link above. Internet Explorer users, select "Save target as"; Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
If you're on a Mac, Ctrl-click on the link above. Safari users, select "Download linked file as," Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
Once the file has been saved, go to the location where you saved the file and open it to begin listening.