As soon as you are comfortably full, put down your fork and stop eating. Sit back in your chair and enjoy the pleasant feeling of fullness.
Then ask yourself the following questions:
• What are you feeling?
• Are you disappointed that you feel full?
• Are you anxious or uncomfortable that you are not eating but others are?
• Is it better to continue eating with others leading you to overeat, and feel guilty or uncomfortable because you ate too much?
• Or, is it more pleasurable and rewarding to eat until satisfied, so that you feel content and happy for stopping at a comfortable level of fullness?
Carefully think about and examine how you feel during this experiment. Foster your curiosity about this experience and learn from it. It may help to journal about it, including your answers to the questions above
And remember, practice is key to mastering the art of mindful eating. Eating mindfully takes the “power” away from food and gives it back to its rightful owner: you. It helps you reconnect with the internal signals that enable you to feel your best both emotionally and physically.