Being busy often takes it’s toll in constantly looking forward and forgetting to enjoy the ‘now’. Our ability to be present and aware of what we are currently doing, and what is happening around us, is diminished by our modern busy lives. Yet it is often this lack of awareness that drives our anxiety and overwhelm.

Mindfulness is actually a simple technique that anyone can do - even you! I am not great at meditation (although I do try every now and then!), but mindfulness is something I try to practice regularly. Overwhelm is a really big problem for me, so my own mindfulness practices have really helped me to manage this in the past few years. Being mindful actually helps support the physical structure of your brain, improving the areas of the brain related to pain perception, emotional regulation, self awareness, learning and memory. All good things!

Mindfulness is not something that needs to take long, just some effort. It is something you can build into your day, every day.

My recommendation is to start small. “Mindful Eating” is a great place for most people to start. It means switching off your devices, and actually focussing on your meal - both the preparation and eating. Benefits of mindful eating include improved digestion (less bloating and pain), improved satiety - recognising you’re full and associated weight management benefits, reduced stress around eating, less binge eating and more.

Step 1: Time Create some space in your diary to prepare and eat the food. Put down the phone, step away from the desk, turn off the TV and sit at the table so you can focus on your food.

Step 2: Eat slowly Rather than just wolfing down the food, put your utensils down between each bite and concentrate on properly chewing your food. Actually taste it, consider the ingredients - if you didn't make it yourself, what can you taste and are there any surprise ingredients?

Step 3: Engage Think about the textures, sounds, colours and aromas of the food. Breath deeply as the aromas and sight of the food in particular stimulate your salivary glands and stomach secretions to help you properly digest the food. Being able to focus and think about what you are eating also increases the enjoyment of the meal - another benefit that reduces stress and overwhelm.

Step 4: Check your hunger cues As you are not distracted, you can check in and see if you are really hungry, have had enough or genuinely want more (as opposed to eating out of boredom or habit). Perhaps you are actually thirsty instead of hungry if this is not a usual meal time, or bored? Sit with your emotions, how you feel and get to understand your body.

Step 5: Let go of judgement For many of us, this is the hardest step. Couldn't make it work today? That's OK, tomorrow is another day and you can always try again. Remember this is a practice. It is not about being perfect the first time (if ever!), it is more about continuing to try and incremental improvement. Start with 1 meal on 1 day and move forward from there.

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