1. Breathe in and breathe out. Notice your breath. Notice your thoughts. Allow yourself to focus on your breath for a couple minutes.
2. When eating, observe your experience. The texture and color of the food, the smell. The noise you make when you chew. Where your mind goes when you are observing these things.
3. Observe some of your automatics. Do you take the same route to work every day? Tell the same story the same way? Sit with the same people at lunch? Just observe, without judgement.
4. While sitting, notice the sensations throughout your body. Are you relaxed? Is anything sore? Do you hear your breath?
5. Before you grab for food, what is your body really craving? Is it true hunger? Is it your automatic time you eat? Are you dehydrated? Craving attention, comfort, joy?
6. Concentrate. On what? You choose. Right now, I am concentrating on this blog….and if I am to be honest, multiple other things keep popping into my mind and I just bring my concentration back to this blog. You can concentrate on anything. A picture, a person, your foot, a smell. Whatever tickles your fancy, or doesn’t. It’s up to you.
7. Be gentle with yourself. Accept whatever comes to you or doesn’t as you practice being mindful. There is no wrong or right way, just your way.