Let's focus on our senses. Most of us have 5 of them. We're at a cafe, so let's concentrate on 3: Taste, Smell, and Touch. If you're enjoying a snack with us, see if you can name 3 ingredients you can taste, 3 things you can smell (in the snack or the cafe) and 3 textures you can touch (in your mouth with your tongue or things you feel against your skin).

This exercise brings your mind sharply to the present moment instead of dwelling on things in the past or future.

The previous exercise is also an example of mindful eating. By focusing on the food and drink as we consume it, we learn to enjoy and appreciate more of the dining experience and we also become more aware of 'what' and 'how much' we are consuming.

As we slow down to notice and experience our food and drink, we are less likely to over-eat or over-drink. Our body has time to tell us when we are full or satisfied, and we are not merely eating out of habit.

 Focus your attention on your breath, the inhale and exhale. Next, take an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds).

Slower breathing is a signal to the brain and body that we’re safe, that it’s okay to be calm. Within a matter of seconds, we start to feel more relaxed. As you practise, you'll find you can comfortably double the number of seconds for inhale, hold, and exhale.