Mindful Eating: Hunger Awareness

This short meditation invites us to focus on the sensations around the stomach to identify our hunger level on a scale from 1 to 10.

It is helpful to become familiar with the sensations in our bodies in order to be able to self-regulate when eating.
Stoamch signals will be a great to help us decide when to ***star eating*** rather than eating by the clock.
Ideally we would check-in with our hunger before and during a meal.

Transcript

Beginning this hunger awareness practice by taking a few deeper breaths,

Really noticing the flow of air that enters the nostrils,

Travels all the way down your lungs and gently flows back out again.

As you exhale,

Allowing your belly to relax.

As you inhale,

Breathing in a sense of calm and relaxation.

Now what happens?

As you exhale,

Allowing your belly to relax.

As you inhale,

Breathing in a sense of calm and relaxation.

Now when it feels right,

Allowing your attention to move all the way down your stomach and beginning to explore the sensation around your stomach.

How hungry are you right now?

How hungry are you right now?

On a scale of 1 to 10.

1.

Not being hungry.

10.

Being as hungry as possible.

What is your number?

And how do you know that?

What are the sensations in your body and in particular around your stomach that help you identify the number?

How do you know that?

What are the sensations in your body and in particular around your stomach that help you identify the number?

Also noticing any thoughts,

Confusion,

Worry,

Judgement that might come up in your mind as you do this practice.

As you do this practice,

You will be able to feel the sensation around your stomach.

Remembering that it takes time to tune in with the body,

Especially when you neglect it.

Or if you are not used to connect with it in this special way.

So now placing a hand on your stomach.

So just thanking the stomach for any insight or communication that might have happened during this practice.

Remembering that you can check in with your stomach before a meal,

During a meal,

After a meal,

During a meal and after a meal.

So Checking with your stomach before a meal,

During a meal,

After a meal.

And that hunger is a very important signal from the body.

When you're ready,

Taking a few deeper breaths and gently opening your eyes.

Reviews

Love the meditation but the recording does not have the best sound. I hear white noise in the background.

So wonderful to send some love to parts of my body responsible for sustenance!! Thank you 🙏🏻💫😊

Loved this, very helpful meditation to help me check in with myself around hunger. I like that it is quick so I will be able to use it whenever necessary on my journey to learn to eat intuitively.

I like this - give hunger a number from 1-10 works well for me

Excellent. Helps you to connect with the stomach and be aware of hunger and other deeper sensations in a few seconds.Thank you!

Wish it was longer

Thank you Cinzia.🕉☸

Short and yet profound. Thank you.

Very helpful. Her voice is very soft so it's best to use earphones.

Very useful before meals!

Excellent. Short enough to use several times a day

This is excellent. Really helpful if I can remember to do BEFORE my hunger is out of control.

Short, sweet & to the point.

Again WAY too short. I am having stomach problems. I need a meditation of 39 minutes or more to help

Is really good, is only my first one but i think we should meditate on this before to go straight at the fridge and swallow everythings!!!

Very helpfull, thank you!

Perfect! Could do before a meal ... Or as a check in. Would love one like this fir fullness.

Excellent meditation to use before or after a meal. Or anytime during the day for that matter.

Nice short but sweet

I'm so happy to have a guided meditation that deals with food and hunger. Thank you.