notice the colours \ before the chopping begins

estimated time \ three minutes

step one \ pause with your ingredients
Hold or look at the ingredients you’ll use. Let your eyes linger on their colors, shapes, and textures.

step two \ move with intention
As you handle each item, rotate wrists, elbows, and shoulders gently, letting your movements be slow and deliberate.

step three \ breathe through the process
Inhale as you lift or measure, exhale as you place ingredients down. Connect each motion to your breath.

step four \ feel the senses awaken
Notice the aromas, textures, and subtle sounds of the kitchen. Let this three-minute pause bring gratitude and awareness to the act of preparing food.