When you feel the urge to eat– the sensation we label as “hunger”– what is your source of information to make this claim? What information are you getting, and where is that information coming from? Sometimes people are stumped by this question. Other times they are confused about what constitutes “hunger”. Physiological hunger, as in a need for food as fuel, is something we experience several times a day, yet many of us are extremely disconnected from it.
Next time you make the statement, “I am hungry”, whether it is to another person or to yourself, pause to examine what is giving you the feeling of “hunger”. Is it your stomach? Perhaps it’s grumbling. Perhaps you feel light-headed, or weak, or have brain fog. You might be shaky, maybe irritated. Really start to examine what physical hunger feels like. Allow yourself to FEEL it for a few minutes, or at the very least a few moments. Simply allow it to be, without judging it, and simply observe “hunger”.
Then, as you eat a meal or snack, continue to watch these sensations. Pause half-way through eating and again notice the state of these hunger “signals”, whatever they may be for you, and then take notice again when you are done eating. How have they changed? NOW what is your body telling you? Is it satisfied? Full? Stuffed? Again, how do you know that it is any of these things? Is it merely the absence of the hunger signals or are there new signals or body sensations giving rise to this new state of being? Again, simply BE with your body for a few moments and observe whatever is going on without judging it.
After you practice this several times, start to also notice your emotional response around having hunger present in your body. Maybe it’s a source of anxiety, something you fear. Maybe it’s something that excites you, because you get to eat, or maybe it’s irritating, because it’s something you have to “take care of”. Perhaps it’s something different every time you experience it. Whatever is present for you, just notice it, again without judgment.
In the same manner, pay attention to your emotional responses after eating. Are you at peace because you’ve nourished and fueled your body? Do you feel anxious, wanting more? Notice your reactions, including whatever is happening in your body and whatever thoughts are going through your head, (perhaps the thoughts are linked to the corresponding emotion in the body?)–and still without judging your experience.
There is so much information to be gained by doing these simple exercises.
Your body has a profound wisdom and will tell you exactly what it needs, when and how much. As children, this was innate, but along the way we let conditioning disconnect us from this intuitive sense. These exercises are first steps towards re-connecting with that wisdom. At first, you may not get a lot of information. The more you practice them, the more information you will receive and the better you will become at interpreting that information, which will be key to cultivating a healthier, more loving relationship with food, eating and your body. Please be kind and gentle with yourself!
Again, love it. Very good questions for some very profound census taking…..
Good suggestions to help develop mind-body awareness. Best part–simple actions for maximum benefit. I’ll start today!
I’ve always thought that teaching kids to finish all of the food on their plate kind of sets them up for ignoring this type of advice- especially at restaurants that pack a thousand or more calories on each plate.
Seems like it would make more sense to teach them to eat until they no longer feel like eating and then just let the waiter throw away the rest.
Right! Eating more than what your body needs is just as ‘wasteful’ as throwing it in the trash! Teaching children how to tune in to their bodies to determine what and how much to eat prevents disordered and unhealthy eating later in life.