Frequency: most days of the week.
Duration: 30 minutes
Intensity: sufficient to raise your heart and breathing rate – a little breathless, but still able to talk.
- Eat whatever you feel like.
Pay attention to what your body and mind need to be well nourished – feel that desire. Consume plenty of good fats.
- Eat only when you’re hungry.
Notice the signals your body gives you. Is that real hunger? Or thirst? Or boredom? Or stress? Or sadness? Or loneliness? Or emptiness? Food helps with real hunger. Emotions need a different sort of attention.
- Eat mindfully.
Eat with all your 5 senses. Slow down. Notice the tastes, textures, colours, smells, sounds, visual patterns, sensations in your mouth, movement of your tongue and jaw, saliva, swallowing…
- Stop when you’re (almost) full.
Satiation signals from the brain to the stomach are delayed by about 20 minutes.
Talk to a friend every day. Or reach out to a stranger. Smile.
Always get enough sleep for your body. Everyone is different. Listen to your body and give it the rest it needs.
Contact with nature
Humans are hard-wired for daily contact with nature. Our emotional, psychological and spiritual wellbeing depends on it. How?
Walk in a park. Sit under a tree. Tend a garden. Barefoot at the beach. Even viewing nature through a window helps. Use all your 5 senses.