Sometimes we can sit down to eat a meal or snack, and automatically reach for the phone or the remote control, mindlessly scrolling and flicking as we search for some form of distraction or comfort. It’s all so common, yet it can contribute to overeating, unease around food and inability to tell when we are satisfied.

There can also be certain triggers that make us even more vulnerable - this can range from interaction with certain people, times of the year, particular environments, smells, thought. If you are able to identify these triggers and know what makes you vulnerable to eating mindlessly, then you will be more aware of when it happens.

When you also understand mindfulness and have practiced it, you’ll be able to accept and deal with those triggers, letting them pass by without getting too bound up by it, or letting it dictate your actions.

Deliberately paying attention to what is happening right now, without judging oneself, noticing your thoughts, feelings and sensations and those external things like sights, smells, sounds - this all adds up to mindfulness. Experiencing things that arise in the body and mind and then letting them go.

Mindful eating is deliberately paying attention to the action of eating, using all of your senses, and acknowledging what is happening inside of you - enjoyment, feeling satisfied, cues to hunger etc. without criticism and judgment.

Being mindful about how you fuel your body takes practice. Try not to do other things while you eat. When you have a meal or a snack, be present with your food.

Start small, with one snack or one meal a day. Pick a time where you can be alone with the fewest distractions. Observe your food - really pay attention to its appearance, the texture, the smell, it’s temperature. Be curious. What does it taste like? Instead of ascribing value (tasty, bland, good etc.), notice it’s characteristics - spicy, crunchy, fresh, sweet etc.

Pay attention to everything that goes into your mouth. Chew your food slowly and savor the taste.

Pay attention to your body's signals about when you're becoming full and notice what's on your plate. When you become more intentional about what you're eating, you'll be better equipped to focus on fueling your body with the nutrition it needs.

Remember that you can’t expect yourself to eat like this all the time.

The more you’re able to practice small periods of mindfulness into your day while eating and in other situations, the more you’ll notice your triggers as they’re happening and the less likely you are to fall into mindless eating.