An example of a mindfulness exercise to do while eating:
Turn off the television and put down your phone, book, magazine, or any other distraction. Eat slowly, paying attention to the texture of the food and your own reaction to each bite. Consider those who have brought the food to you, whether it is someone in your home, your grocery store, a friend, etc. Notice the thoughts of your day coming to your mind, and recognize them. Then release them as they come, and continue your focus.
An example of a one minute meditation practice:
Sit in a quiet place, where you can feel comfortable closing your eyes. Breathe in deeply, with an equally measured inhale and exhale. Continue inhaling and exhaling. Notice your feet and relax them. Work up from your feet, to your legs, back, shoulders, arms, hands, neck, and finally your face. Consciously relax each part of your body and notice how you are holding each part. Relax your jaw and observe where you may be holding tension. Continue breathing with equal inhales and exhales. Similarly to the mindfulness exercise, notice other thoughts that may come into your mind, and simply recognize them. Imagine these thoughts as raindrops rolling off you onto the ground and breathe deeply again, concentrating on your breath.
Below are examples of short, introductory exercises:
Body Scan Meditation – The Mindful Practice Podcast
What is Mindfulness?
Guided Meditation for Chronic Pain
Short Meditation in Spanish
“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.”
– Jon Kabat-Zinn