For the brain and body to fully digest optimally, they must be aware of exactly what is being eaten. Have you ever wolfed down some food only to feel completely unsatisfied and like you could eat it all over again. This happens because the brain doesn’t register the food, so doesn’t adjust hunger signals in an appropriate way. So the brain still thinks you’re hungry and causes you to carry on eating more than you intended or needed. It’s been argued that food addiction or over eating isn’t a willpower disorder, but an issue of awareness that hinders the cephalic phase response from doing what it’s supposed to. This is where mindfulness comes into play – being fully focused on your tasks decreases hunger and improved metabolic rate. But being mindful doesn’t just improve digestion, it enhances the entire food experience.

Given these potential benefits, I challenge you to take a leap into mindful eating, starting with the raisin experiment. It really demonstrates how much we are missing when you scoff down a meal in a matter of seconds whilst sending a snapchat, watching house of cards and chatting to our housemates at the same time. This is one of the first practices they teach when learning mindfulness. It encourages you to mindfully eat a single raisin by really focusing on all the sensory experiences your body is undergoing.

Grab a raisin – just one – or a similar dried fruit, if raisins aren’t your thing.
Sit comfortably.
It’s time to wrap your senses round your raisin. Look at it. Really see it. What do you notice? Can you see its texture? What about the bumps and lumps? Is it shiny?
Have a sniff. What does it smell like? Let your fingertips really feel the shape and texture. Allow yourself to become fully absorbed in the experience.
If your mind wanders during this experience, just allow it to be gently guided back to your raisin.
After a few minutes, pop the raisin in your mouth – but it’s not time to chew yet! Spend a little while focussing on what it feels like in your mouth, with your tongue and your teeth.
Then, when you’re ready, take a bite. Have a good chew. Notice the full experience of the raisin’s flavour – how it builds in your mouth. How incredibly sweet it is.
When you have swallowed the raisin, you’ll notice you can still taste it for a while.

The creator of this experiment and general mindfulness guru, Mark Williams, spoke at a panel organised by Meeting of Minds – a committee I help to run to encourage students to talk about mental health. He described mindfulness as ‘life point 2’ and I couldn’t agree more. Although used as a therapeutic technique, mindfulness isn’t just a self-help tool but a way to genuinely enhance your everyday experiences.Have a go and try something new… it’ll probably be the best raisin you’ve ever had!

Here’s a recipe for cauliflower tots – a healthier version of potato tots you can MINDFULLY snack on or serve as a great canapés.

Ingredients

1 cauliflower

1 cup breadcrumbs

1 chilli

1/2 onion

Handful chopped parsley

1 egg

1 cup shredded cheddar cheese (optional)

1. Boil cauliflower until soft. Pulse a few times in a food processor until it is fully broken. 2. Mix cauliflower, breadcrumbs, chopped chilli, parsley, cheese and eggs into a large mixing bowl until combined 3. Preheat oven to 200. Shape mixture into tot shapes and firmly press so the mixture holds together. 4. Bake for about 15 minutes until they brown, flip and cook for another 10. 5. Serve with sweet chilli sauce.