Mindful eating

If you are one of the eaters listed, try this exercise using a piece of food. Use chocolate, or food you would normally struggle to eat in moderation.

1 Before you pick up the chocolate, take a couple of deep breaths, in through the nose and out through the mouth, allowing the body and mind to settle. Ensure there is nothing to distract you.

2 Consider the chocolate. Where's it from? Imagine the ingredients in their growing environment and those who grow the beans.

3 Pause to see if there's a feeling of impatience, of wanting to eat it as quickly as possible. Are there feelings of excitement or unease about the idea of eating?

4 Slowly unwrap the chocolate and explore it with your eyes, nose and hands. Look at it closely, smell it, and then touch it to see how it feels. Do the emotions change when you do this? Do some become more intense and others less intense?

5 By now you'll be more than ready to taste it. Try to resist chewing the chocolate. Notice how it feels in the mouth, the temperature and the texture. Become aware of the taste -- whether it's sweet, bitter, creamy, etc. Try to allow the chocolate to melt in the mouth.

6 As it melts, sit back in your chair and enjoy the moment. Remember, appreciate it, savour it and enjoy it!

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