Know Your Limits

In this exercise, you will learn to tune in to any sensations of fullness in the body. Do this exercise as you get ready to plate your meal, just before you begin to eat. Plate yourself the amount of food that you normally do, then begin to eat mindfully. Pause this exercise as you eat and begin playing again halfway through your meal. Now that half of your food is gone, pause eating and notice how your belly feels. Let's take a few calming breaths. Breathe in and fill the body with air, breathe out and let go of any urge to hurry or forge ahead. Now, notice if you are still physically hungry. If you stopped now, would you be satisfied? If you ate more, would you feel overly full? Do you feel uneasy stopping before you're that full? That's not uncommon. Simply be aware of any unpleasant feelings that might develop. You don't have to change the feeling, but acknowledge it with compassion. Learn to breathe and rest with just enough food in your belly. If emotions are driving the desire to eat, pause, and reflect on what action would be more beneficial. Let yourself decide whether to continue eating based on these reflections. If there is still food left but you've had enough, save it for later, make this decision from a place of concern for your body. We look forward to seeing you in the next lesson....