Be present

Audio | Transcript | Infographic

Key points

  • Physical satisfaction is determined by the amount and type of food you’ve eaten.
  • Psychological satisfaction is determined by things like your eating environment, your freedom of choice, your perceived portion size, and how the food is presented to you.
  • Both types of satisfaction are required in order to stop eating when you’ve had enough.

Action steps

  • Follow along with the guided instructions, either with a single raisin, or something small (like a square of chocolate).
  • Try to become aware of the first few bites in your upcoming meals.


  • Eating a single raisin

How did your first taste of mindfulness go? Let me know in the comments.