Begin by walking at a normal pace.

Notice how your body feels.

Pay attention to how you walk.

Tune into what is going on around you. Focus on the sights, sounds, smells around you as you walk.

Then, turn your attention back to your body and your pace while walking.

Breathe in and out at a natural pace.

Find somewhere outdoors where you won’t be disturbed.

Close your eyes, take a few deep breaths, and then bring your attention toward what you can hear.

Notice the sounds most obvious to you, as well as those that are in the background. Notice how some sounds come and go, while others are constant. Notice how some get louder and softer.

When your mind wanders, notice you’ve become distracted and gently return your attention to listening.

Continue listening in this way for at least five minutes

Listening to our bodies and stopping when we feel full

Eating when our bodies tell us to eat

Eating with others, at set times and places, putting distractions away

Eating food that are healthy, but also eating foods that taste good to us

When eating, just eating again, putting distractions away

Considering where the food comes from