- Choose a location where you can work on autopilot, like washing the dishes, mopping the floor, walking to your dogs, or taking a shower.
- Focus on your breathing. Do not try to change your breathing pattern, just become aware of your breathing. Now shift your focus to one aspect of your surroundings.
- Stay in this conscious awareness for five minutes.
- Choose a time where you can eat your meal alone. This will work in a family setting as well, once you have practiced your mindful eating more frequently, but to start out, begin this technique when you are eating alone.
- Focus on each individual movement and action. From how the fork feels in your hand, the movement of it toward your mouth, the sensation of the food, it’s taste, texture, temperature and more.
- Stay in this awareness during your entire meal, until you become aware of the subtle nudge your body gives you when you begin to feel satisfied. Stop then immediately.
Mindfulness allows you to train your mind to be aware of your now. You’re Now is your most important ally and your most powerful point of control. Allowing yourself to move away from the usual mind clutter, that often is accompanied by very negative self-talk, is a healthy way to allow the connection of mind and body to heal, to de-stress, to detoxify.