How are you being when you’re eating? A self-observation practice

Lucy Newport • January 23, 2024

Reading time: < 2 mins 

Originally shared as part of Inbox Reflections — my weekday emails for highly sensitive women who are ready to stop binge eating.



Here’s a really simple but insightful self-observation you can try when you’re eating.


Now this needs to be when you’re eating with cutlery in just one hand (so a fork, spoon, or chopsticks) rather than a knife and fork in each. 


As you’re eating, just notice what your other hand, the hand that isn’t holding anything is doing. 


If you observe that your hand is in a fist shape, notice what else is happening physically in your body. 


What are your shoulders doing?


Your forehead?


What’s your breathing like? 


How are you holding your tummy?


What speed are you eating?


Then notice how you are mentally and emotionally…


What’s on your mind?


Are you allowing the emotions that are there to be fully present?


What are you thinking about the food you’re eating?


Finally, notice where you’re at spiritually…


Is your heart open?


How connected are you feeling?


How present are you able to be?

And then simply soften your hand and again notice…


Notice what changes?


What shifts on each of the physical, mental, emotional and spiritual levels? 



This isn’t really about your hand. It’s about how you’re being whilst you’re eating (but your hand is a great starting point). 


I had a moment last year when I was eating a bowl of soup and looked down to see my left hand clenched into a fist.


And in that moment I noticed how closed off and restricted I was in my being. 


I noticed that I was rushing through my meal, tense throughout my body, wrapped up in thoughts, cut off from my heart and barely aware of what I was eating. 


I then noticed that by simply softening my hand, everything else followed.


My breathing and eating slowed. 


My shoulders dropped, forehead smoothed and tummy relaxed.


My thoughts were light and playful.


My heart was full of gratitude for the food in front of me. 


And I enjoyed the rest of my meal, feeling satisfied at the end of it. 


It’s such a subtle change, but my goodness, what a difference it makes to the entire eating experience. 



If you give this little experiment a go, I’d love to know what comes up for you so feel free to share your own experience by emailing me. I promise to reply 💌