Prepare your meal
Prepare your meal, serve it on a plate and then find a nice place to eat it where you can sit down and relax.
Sit down and close your eyes.
Slowly inhale through the nose, directing the air to your lower abdomen. Hold the full breath for a few seconds.
Slowly exhale through your mouth
Repeat steps 3 and 4 for a second breath.
Do a 10 second visualization
Take a moment to imagine yourself calmly, confidently eating your meal with total awareness and relaxation.
See yourself easily recognizing sensations of hunger and satiety. You stop eating when you are comfortably full and afterwards you remain calm and relaxed.
Do a 10 second tune in
Become aware of your hunger
Ask yourself how hungry you are feeling, do you feel any sensations of hunger anywhere in your body?
Pay attention to your mouth area, do you have a dry throat? Now move down to your stomach, do you have any rumbling sensations?
Become aware of your senses
Go through all your senses one by one starting with the appearance of the food, including the color and how appealing it looks, then moving on to aroma the food gives. Assess how the smell makes you feel. Look at the texture, does it make the food look appetizing? Can you imagine the texture on your tongue and the flavour on your taste buds?
Become aware of how you are feeling
Become aware of how you are feeling; ask yourself if you feel tense, anxious, calm or tired?
Enjoy your food
When the minute is up enjoy your food making sure that you are eating it slowly and enjoying each mouthful.