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.
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.
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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