Habits and Triggers

In this exercise, we will learn what it feels like to enjoy eating while being fully present in the moment. Pick a time when you are physically hungry. Sit down by yourself at a table with a snack or a meal that you've carefully chosen. Put all distractions aside. Let this be a time just for you. If possible, give yourself about 20 minutes to be present and to just eat. Before you begin, take a moment to think about how you're feeling. Are there any emotions that you're bringing to the table with you? Now take your first bite. Focus on the senses, what it feels like to chew, swallow and, savor. What flavors do you notice in the food? What textures? What smells and sights? Even if you've had this food or meal many times before, experience it with a sense of curiosity as if it's your first time. Pause in between bites. Is there something new you can notice with each mouthful? From time to time, the mind will wander, that's what the mind does after all. Simply notice these thoughts and feelings and bring your attention back to the experience of eating. Notice the growing sensations of fullness in the belly. Let yourself stop eating based on the signals you get from the body indicating that you've had enough. Be with yourself for a few more moments without hurrying off to the next thing. We look forward to seeing you in the next lesson....