Coaching practices for Jan Chozen Bays Mindful Eating

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Jan Chozen Bays Mindful Eating, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I find myself eating and I’m not even sure I was hungry
• I wolf my food down and only realize I’m stuffed once I’m uncomfortably past full
• With the serving bowls sitting right there on the table I just keep absentmindedly spooning out more without ever deciding to
• I’ll look down and the plate is empty and I barely remember tasting any of it
• I want to actually feel what slowing down does, but a whole meal is too much to hold my attention on

Practices that may help

1. Mindful Eating, Made Practical
   Mindful eating is the practice of bringing full sensory and interoceptive attention to the experience of eating — noticing hunger and satiety cues, flavors, textures, and emotional drivers of eating — without judgment. Jan Chozen Bays’s work distinguishes nine "hungers" beyond stomach hunger. Evidence for mindful eating is most consistent for reducing binge eating and emotional eating; effects on weight alone are modest and mixed.
2. Identifying the nine hungers before eating
   Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
   Mindful Eating, Made Practical
3. Stop eating at 80 % full (Hara hachi bu)
   The Okinawan practice of eating until 80 % full naturally regulates caloric intake without calorie counting.
   Blue Zone Principles: The Power 9 Longevity Practices
4. Serving from a distance, not the table
   Plate food away from where you eat so seconds require a deliberate trip.
   Hara Hachi Bu, Made Practical
5. Full sensory eating — engaging all five senses at each bite
   Bring sight, smell, sound, touch, and taste fully into each bite before swallowing.
   Mindful Eating, Made Practical
6. The raisin exercise and mini-meal meditation
   Eat a single small food item (a raisin, a chocolate, a nut) with complete meditative attention as a regular practice.
   Mindful Eating, Made Practical
7. Eating with full attention
   Eat without screens so you can actually notice taste and fullness.
   Hara Hachi Bu, Made Practical
8. Gratitude and acknowledgment before meals
   Take 30 seconds before eating to acknowledge the food — who grew it, who prepared it, the chain of events that made it possible.
   Mindful Eating, Made Practical
9. Hunger-satiety scale — eating within the 3–7 window
   Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.
   Mindful Eating, Made Practical
10. Eating from smaller dishes
    Use smaller plates and bowls so a full serving is a moderate amount.
    Hara Hachi Bu, Made Practical

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