Day Five: Experiencing Fullness

Today we direct awareness to the stomach. Does your belly feel full or empty, or something in between? Is it easy or difficult to take a full breath. Whatever state you are in at the moment, use this as an opportunity to expand awareness to this state -- one you probably find yourself in often. Don't think to much about it. Just sit comfortably, place your hands on your stomach, and breath deeply. Note to yourself with one or two words the feeling and mind states that arise -- stuffed, empty, ache, spacious. Don't dwell on any one state and try to not analyze it. For example, try not to follow noting "full" with "Full because I ate way too much food."

Today, at various times during the day, both before, during and after eating, perform the above exercise and take not of what arises at these different times in your eating cycle. It is also helpful to do this upon arising, at a random time during the day not associated with eating, and before going to sleep.