Mindlessness in situations besides eating is very common. Experiencing mindfulness during other activities will have a profound effect on learning to eat mindfully too.
Here are just a few ideas as:
The simplest mindfulness technique is becoming aware of the breath.
First, close your eyes and become aware of your breath without trying to change it in anyway. Observe your breath as it comes in, then goes out. Begin to notice its path, through your nostrils, the back of your throat, filling your lungs, expanding your chest, then back out again. Repeat for several cycles. Begin to lengthen the inhale and the exhale, perhaps pausing at the end of each inhale and each exhale. Notice the sense of relaxation this simple act brings and remember that it’s available to you at anytime.( Learn more about mindful breathing here)
In Mindful Eating Program you learn the mind-body scan for identifying hunger and other triggers for eating.
This is a form of mindfulness that allows you to tune out external stimuli to focus your awareness fully on your physical, mental and emotional state. I encourage you to practice this regularly, not just related to eating, but as a way to reconnect with you body.
Mundane to mindful
In order to get out of mindless stress induced autopilot try to become hyper-aware while showering, cooking or playing with a pet, for example, tuning into every movement, every sensation, every nuance.
As the mind drifts, gently bring it back to the present. This exercise may inspire you to become mindful during everyday life— including eating.
Tune into your environment
We spend the majority of our time in just a few places—home, work, school, etc. A simple exercise that demonstrates how little we actually notice in these familiar places is to have you spend five minutes or so counting all the red items you can find in your space. There are no special rules, just count red things.
You’ll probably be surprised by how many you find and by how many things you notice that you haven’t even looked at in a long time. You may appreciate your home or office more because you are again aware of all the things that make it a special place.
During a conversation with a friend, spouse, or coworker, engage fully by turning to face them and making eye contact by really looking into their eyes as you listen to what they are saying.
Be sure you fully hear and understand their words, tone, body language and meaning, instead of thinking about what you’re going to say next. Ask questions and reflect back what you believe you heard to make sure you understand and to let them know they’re being heard.
For example, your partner might say, “I can’t seem to get anything done; I just don’t have enough time.” You could reflect back, “I’m hearing that you’re frustrated because you don’t have time to do everything you need to.”
Mindful conversations require you to tune out everything else that is going on around you and not allow distractions to take your attention away from the person you are talking with.
Ask your partner how he or she felt about the conversation—did they feel heard, understood, respected by your full attention?