by Parmjit Singh, PhD
Research on mindfulness (being aware of whatever we do) is sufficiently convincing that being aware of our daily life rather than being a robot is much more healthy and productive. It improves our cognitive functions (thinking, memory etc.), reverses age- related deterioration of bodily functions (gait, strength, memory, blood pressure etc.) and fine-tunes our emotions.
This type of training can be practiced in any conceivable form. You may practice it while walking (Mindful walking), talking to your friend or listening to your favorite music (Mindful Listening), driving (Mindful driving), or even eating (Mindful Eating). Following is the simple method to practice mindful eating:
• Get into a relaxed mood after practicing body-scan or breathing exercises as described above.
• When the food arrives, look at it intently and savor its aroma.
Look at its texture or shape (e.g. bread roll or a fruit salad).
• Fight the temptation to eat hastily.
• Chew each bite at least 20-30 times before swallowing. Enjoy the feel of food in mouth.
Take at least 45 minutes to finish your meal.
• During eating, DO NOT TALK. Just focus exclusively on eating.
Benefits: Body weight is controlled; attentiveness, concentration, and memory are improved. This exercise is good for being aware of the body.