How to Practice Mindfulness

Mindful Eating

Mindfulness is about concentrating on the task at hand. When you eat, eat. Focus on the smell, taste and texture of what you put in your mouth. Mindful eating not only helps calm the mind but also reduces binge-eating. A study from Indiana State University in the US found that obese women who practised mindfulness meditation had an average of four fewer binge-eating episodes per week than they did before they took up the practice.

“When we eat, all our senses are in touch with the food in front of us,’’ says Harvard School of Public Health’s Dr Lilian Cheung in this online video.

Meditation Bell

It’s easy to get caught up during the day: you’re thinking a million thoughts and doing what seems like 10 jobs at once. So it’s important to take time out to be present in the now.

A meditation bell helps bring you back to the moment. When the bell rings, take a deep breath and think about what you’re doing. You can set an alarm or computer timer to chime randomly throughout your working day, or you can choose an interval that suits you.

To set up an online meditation bell, visit fungie.info/bell

Recite a Mantra

To gain happiness, you need to focus on the good things in your life. Reciting a personal mantra can modify your negative thought patterns, which makes you feel more positive and in control.

Find mantras, guided meditations and games at freemeditations.com.

Six health benefits of a mindful life

1. A healthier heart
2. Increased alertness
3. Better sleep
4. More brainpower
5. Less binge-eating
6. Happiness

RELATED:

The Health Benefits of Meditation
How to Meditate in Four Easy Steps