Here are six short mindfulness exercises you can incorporate into your day if you're not keen on formal meditation.
You'll also find many more quick, practical strategies like these in my book, The Anxiety Toolkit.
1. Two mindful bites.
Instead of attempting to do mindful eating all the time, try mindful eating for the first two bites of any meal or snack.
For the first two bites of any meal or snack you eat, pay attention to the sensory experiencesthe texture, taste, smell, and appearance of the food, and the sounds when you bite into your food.
You don't need to savor per se, you're just paying attention to your sensory experience in an experiential rather than evaluative way.
Do I Need Help?Quoted From: https://www.psychologytoday.com/us/blog/in-practice/201302/6-mindfulness-exercises-each-take-less-1-minute
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