It’s a simple as that, although it does take a bit of practice. And be kind to yourself, many people find it tricky at first, you'll improve as you go on.

It's probably best to set aside about 20 minutes at a time to get the full effects, especially when you are new to the technique.

Mindful eating

If you are one of those people who rushes through every meal and barely tastes it, try this one.

Get a raisin, sultana or other small dried fruit

Hold it on your hand, become aware of the weight of it, the temperature and how it feels there

Now put it in your mouth, don't chew yet but hold it between your tongue and the roof of your mouth

Become aware of how it feels there, the texture, whether you are aware of any taste etc

Once you are fully immersed in the experience, bite into the raisin and become aware of the burst of taste

If you can eat all your meals in a similar way it will make you appreciate your food more, and you'll probably eat less and lose weight.

You can do this exercise with other foods as well.

Live in the moment

This is just a 'thought habit' which you can build up over time. We often live anywhere but in the moment we are actually experiencing. So you cook the dinner while thinking about work, or bath the baby while worrying about what you will cook for dinner.

Take a few moments each day to be totally in the moment. Whatever you are doing concentrate on that, and nothing else.

Be aware of the physical sensations associated with what you are doing.

Notice how what you are doing looks.

Feel the texture and temperature of anything you are handling.

Notice how your body feels and what thoughts are in your mind.

This is simlar to the eating mindfulness but you can do it with anything, any time.

It is often best to start with a dull or routine task, you will have fewer distractions and this can make it easier. So live in the moment of the washing up. You’ll be surprised at what you can feel or see in the bubbles.

Debbie's Blog

Debbie Waller is a professional hypnotherapist, specialising in stress, anxiety and related issues. She also offers EMDR which is used for trauma, PTSD, phobias and OCD and publishes hypnotherapy-for-ibs.co.uk for those interested in using hypnotherapy to relieve the symptoms of irritable bowel syndrome.

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