Each morning, after I wake, I head to my couch to watch the sunrise, savoring a quiet moment before the day begins. This is my new self, and I love this version. It gives me the space to settle in, reflect, and set intentions for the day ahead.
This awareness has taught me the power of the pause. Pausing is exactly what it sounds like—a conscious moment of stillness before taking action. Whether it’s before responding to someone, sending a message, or even deciding what to eat, the pause breaks the cycle of autopilot and lets us engage more mindfully with the present.
In our fast-paced world, we often act on impulse, especially when it comes to eating. However, pausing before you put anything in your mouth (and before anything comes out of your mouth) can be a game-changer for your health and overall well-being.
Before diving into a meal or snack, take a moment to check in with yourself. Here are some questions I like to ask myself: Am I physically hungry right now? What does my body truly want? Is there an emotion driving my desire to eat?
Once you’ve started eating, halfway through your meal, take a breath and ask yourself: How does my body feel? Am I still hungry? Am I eating this because it tastes good or because it’s in front of me? Pausing turns the act of eating into a mindful experience, one where you're fully present with your body and the sensations of eating.
After your meal, pause again. Reflect on how your body feels now. Are you satisfied? Do you feel comfortably full? This post-meal pause can teach you a lot about your hunger and fullness signals, and over time, help you make more intuitive choices without second-guessing yourself.
By integrating the power of the pause into intuitive eating, you give yourself a chance to process your feelings before turning to food for comfort. For example, when you “have a feeling”, it might be beneficial to take just a few deep breaths when you feel a wave of emotion coming on—whether it’s stress, sadness, or even boredom—can help you become more aware of what you’re truly seeking. Sometimes, you may realize that what you need is not food, but rather a break, some self-care, or even just to sit with your feelings.
In a world that often pushes us to rush and react, pausing is a radical act of self-care. The pause is where self-awareness deepens, allowing you to make choices that nourish not only your body but also your mind and spirit.
As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com.