Try This

Slow Down One Moment

Eating more mindfully doesn’t mean you have to eat every meal slowly, remove distractions or follow strict rules. For some people, especially when food already feels difficult, that can create more pressure rather than helping.

Instead, experiment with one small pause during a meal or snack.

Choose a moment that feels natural. Put down your cutlery or food for a few seconds, take a breath if that feels comfortable, and simply notice what is happening.

Check in with yourself

How hungry am I right now?
Has my hunger changed since I started eating?

How does my body feel?
Do I notice fullness, comfort, tension, warmth or perhaps nothing at all?

Am I enjoying this food?
What do I notice about the taste, texture, temperature or smell?

Do I want more?
Would I like to continue, have something different, add something, or am I beginning to feel satisfied?

There is no “right” answer

Some people have very clear hunger and fullness signals. Others may find these signals subtle, inconsistent or difficult to recognise, particularly with neurodivergence, stress, sensory differences, medication, low mood or a long history of difficult experiences around food.

If you don't know how hungry or full you are, “I'm not sure” is a perfectly useful observation.

You can also notice other clues:

Energy • concentration • irritability • shakiness • comfort • enjoyment • satisfaction • thoughts about food

Then simply continue eating

You don't have to stop because you feel a little full.
You don't have to finish because food is still on the plate.
You don't have to change anything at all.

The purpose is simply to become a little more curious about what your body and mind are communicating.

Try experimenting

At one meal today, pause just once.

Notice what is happening without judging it or trying to fix it.

Over time, these small moments of awareness can help you begin recognising your own patterns, preferences and needs.

This is a check-in, not a rule.

Space to Breathe Therapy

‍