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Mindful ActivityListen to Your Body

Listen to Your Body

Are you listening to what your body tells you? Get into the habit of pausing and checking in with yourself, and identifying the physical sensations that let you know when it’s time to refuel. We recommend trying this exercise when you feel ready to reach for a meal or a snack.

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In this exercise, we'll be walking through the process of checking for hunger. Tune into this exercise when you're ready to reach for your next meal or snack before you've even gotten food out of your cabinet or fridge. Let's start by bringing awareness to the body and the breath. Take three full deep breaths in an out of the nose. Let your belly be soft and full as you breathe. Notice how focusing on the breath creates a sense of relaxation and helps you to settle into the present moment. Now let your attention move to your belly. Let's check if there are signs of hunger. Do you notice a feeling or a sense of emptiness or a growling, maybe a soft rumbling? If the sensations are strong, notice if you are feeling irritable, headachy, or fatigued. Explore both the pleasant and the unpleasant qualities of hunger. Notice the sensations in the mouth and in the belly at the mere thought of eating. Now on the other hand, if you discover that you're not physically hungry, let's figure out what you need in this moment instead of food. Are you feeling stressed, sleep deprived? Could you benefit from stretching, taking a few more deep breaths, or simply going for a walk? The more you can get in the habit of pausing and checking in with your body around the feelings of hunger, the more you may find yourself tuning into the other messages your body sends you. But for now, just start with noticing how you feel when you're hungry. We look forward to seeing you in the next lesson....


TypeMindful Activity
Duration2 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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