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Take a bite of your food and bring your attention and awareness to the physical sensation of eating, to the present moment.
Chew each mouthful slowly and consciously, until the food in your mouth is properly broken down (depending on the density of the food this could involve chewing 40-80 times). You don’t necessarily need to count the mouthfuls, it’s more about getting used to being aware of all the sensations in your mouth and feeling the food is properly broken down, before swallowing.
Practice placing your spoon or fork down in between mouthfuls to slow down the time it takes to it eat. You are also giving your system time to absorb the nutrients.
While you are eating, focus just on eating. Put away any distractions, especially your phone. Dedicate your time to eating and appreciating your food.
Once you've developed more mindful eating habits, the next step is to rebalance your diet.
On day two we will show you how balancing your fatty acid intake can improve your memory, focus, and overall brain health.
Check out my nutrition hack to shift your wellness for day 2.