The Joy of Half a Cookie by Jean Kristeller

Author:Jean Kristeller
Language: eng
Format: epub
Publisher: Penguin Publishing Group
Published: 2015-11-01T16:00:00+00:00

PRACTICE 3

Becoming Aware of Physical Hunger Changing During a Meal

Hunger also changes throughout a meal or even during a snack. You’ll understand which foods calm hunger more quickly and which ones more slowly. You’ll also gain a sense of that point during a meal when hunger completely drops off.

The Practice: Becoming Aware of Hunger During a Meal or After a Snack

Use this practice regularly, throughout and even after each meal during the day:

Rate your hunger just before you start eating. Do one of your mini-meditations and check in. Where are you on the 10-point scale? How do you know?

Check in again after a few bites. Now, using another mini-meditation, how do you rate your physical hunger?

Do the same a few minutes later. And then halfway through the meal, and again at the end. Just notice how your hunger changes as the meal progresses.

Once you’ve finished your meal, continue to practice the awareness skills you’ve already learned. What if you’re not sure whether you’re still hungry for more food or a second helping? You might decide to wait for 10, 20, or 30 minutes, and see how your hunger feelings are then. Extend the experiences of Practice 2 and 3. Where is your hunger a few hours after a light lunch? How about after a heavy one? After a small snack? A large one?

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