Mindful March Week 1: Pre meal pause

Welcome to Mindful March with Manchester Mind. Each week on our social media channels for #WellbeingWednesday, we are focusing on a different way that you can bring some mindful awareness into your everyday life. Hopefully by carving out some small mindful moments each day, you will find a greater sense of calm and focus.

If you missed week one you can catch up here:

Week 1:
Pre meal pause. Instead of launching straight into your food, why not take a few minutes to pause first, allowing your nervous system to settle, helping you come into the present moment, and better digest your food?

Here is how to do it.

Sit on your chair and take a few of slow long breaths in through the nose and out through the mouth. See if you can allow your body to relax on the outbreath, letting the lower body being fully supported by your seat. As you continue to letting go on the outbreath, begin to see what else you notice in the body. There may be a sense of impatience if you’re always on the go, but that’s okay, just notice it and continue to gently deepen and lengthen the breath. You might even like to sigh with that outbreath.

Then return the breath to its natural rhythm and spend the next couple of minutes focusing on the various movements and sensations that you notice in your body as you breathe in and out. Each time you notice your mind has wandered, gently bring it back to the breath. No need to judge a busy mind, or worry that you’re not able to do the exercise, just see if you can bring it back each time and notice the movements as you breathe.

As we come to the end of this short pause, focus your attention into the sensations that you notice in your whole body as you sit here, and see what changes you notice from the short pause.