Be mindful about each bite
To stay open to your body’s signals as you eat, focus on each bite using all of your senses. Ask yourself questions to more fully experience the meal. For example, ask yourself: Is it warm or cold? Is it savory or sweet? Is it crunchy or soft? Explore even further by trying to identify the exact flavors. Ask yourself: What herbs or spices are in this food? Does the food have any added sugar or salt? What other ingredients are in the food?

Next, explore the food emotionally. By tuning in to the effects of different foods on our emotions, we may start to see ways we use food to regulate and generate certain emotions.

So ask yourself: Does eating this food evoke any emotions—for example, happiness, calm, excitement, contentment, anxiety, anger, sadness, loneliness, shame, or guilt? If so, dig a little deeper and see if you can figure out why

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Pause sometime mid-meal
Pause after you’ve eaten enough food that it has reached your stomach and the digestive process has begun. During this pause, listen to your body to see if you can experience how it’s receiving the food. Pay attention to things like tummy rumbling, sweating, tiredness, nasal congestion, tingling, goosebumps, or any other bodily sensations.

Next, check in on your stomach hunger. Ask yourself: Is your stomach feeling full? Does your body want to keep eating? Or are you still trying to satisfy other types of hunger? There are no right or wrong answers. Rather, aim to be more aware of what’s happening inside your body so you can better understand the habits, drives, and experiences you have in relation to food.

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Reflect mindfully at the end of your meal
Once you decide to stop eating—whether this be mid-meal, when your plate is empty, or after you’ve eaten several helpings and dessert (no judgment!)—take a moment to reflect on the entire experience. Start by asking yourself if each of the eight types of hunger (eye, nose, ear, mouth, stomach, mind, emotional, and cellular) have been satisfied. Make a mental note or scribble on a piece of paper the hungers that were not satisfied by this meal.

Spend an extra few minutes reflecting on each of the hungers that were not satisfied. Ask your body what it would need to satisfy each hunger. You may not get all the answers you’re looking for on the first try, but once you start listening to your body regularly, you’ll likely start to notice trends. And as you gather these insights, it becomes easier to eat in ways that are more satisfying and filling.

Listening to how your body reacts to food requires some effort—namely, a willingness to be aware, open, and accepting. It also takes time and attention—you probably won’t play calming music before every meal, notice all the emotions you’re having, or take mindful bites all the time.

With that in mind, practice mindful eating when you can and see if you can take just one insight from each mindful meal. In time, hopefully you’ll discover what nourishes your mind, body, and soul.

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