Have you ever found your plate empty and wondered to yourself - ‘Where's the piece of bread that was just here?’

Well, if you're in a household like mine, chances are - that won't happen. Most likely your mother, or aunt, hawk-eyed your half-finished bread piece and signalled across the table to the person sitting by you to replace it without you even noticing. And you just ate it.
Either way - You weren't paying attention.

As an art therapist, the care and mindfulness I try to encourage with participants extends beyond the creative activities. I always ensure I have nibbles for nourishment in my group sessions. Finding out who you are is hard work! And taking permission to slow down and feed yourself, physically and emotionally, is something I aim to encourage participants to put into practice. Especially when they’re used to being caught up in the daily grind and either rush through meals or skip them altogether.

So, I put together tips for mindful eating.

This activity isn’t meant to guilt or shame your eating habits or your diet. The aim is to integrate slowing down into the mundane, acknowledge the role of food in that moment and your relationship with it, and appreciating every mouthful along the way. You can do it while you have a home cooked meal, take away or even snack food.
TIP: You can save the image below and use these steps whenever you need.

I recommend you first try this alone for better focus, but if doing this process feels safer with someone else by all means follow your gut.

First off, remove any books, paperwork, and gadgets from the space where you’re eating. Aim to be free from external distractions as much as you can.
Take a deep breath and allow your body and mind to settle.
Take a moment to notice what this meal is offering you in this moment.
Time for yourself? A moment of nourishment? A moment to gather yourself after caring for/attending to others? A moment to self-soothe? Whatever the answer(s) might be do not judge your self. Just stay curious to what this moment is teaching you about your relationship with this meal.
Appreciate the fact that you have access to food and have a meal on your plate. If you have a cultural or spiritual practice that you integrate with eating, such as saying a prayer, do so.
Acknowledge how this meal made its way to you.
Where has it come from? Who are the people looking after the crops or animals involved? Who are the people who washed, bagged and delivered your food? Who prepared it for you?
Bring your attention to your food’s colours, textures, flavours and temperature.
Notice how it feels against your fingers - if you eat by hand. And how it feels as you chew, against your tongue and the inside of your cheeks.
Don't prepare for the next bite just yet until you're done with this one! If you’re using utensils, put them down while you chew and rest your hands.
Repeat with each mouthful, taking a little extra time to savour the final mouthful.
At the end of your meal, remind yourself how the plate looked full and how it looks now, with nothing on it. Bring attention to your body and how your stomach feels now, full.
Express gratitude as you bring this process to an end.

Would love to know how you go.
Share any sensations you might’ve noticed using mindful eating, or thoughts that came up for you in the process.