Deliberately paying attention, without judgment, to one's own experiences.
Mindful eating is like driving a car. As you drive, you are checking the speedometer (at least once in a while) -- sometimes without consciously having to remind yourself. When the speed creeps up, you slow the car just a little bit. If you notice that you are passing everyone on the road, you might check the speedo to see if they are really slow or you are going fast.
In most cases, this all happens without your inner Lizard kicking up telling you how bad of a person you are -- you just make adjustments to your speed and move on.
Eating can be the same way. Check your stomach gauge (rated on the hunger/fullness scale) once in a while as you eat. Sometimes the h/f gauge creeps up -- when that happens, you can make the minor adjustment to your eating right then. If you notice you plate is getting clean quicker than everyone elses -- you might decide to slow down a bit. No judgment. Small adjustments. No inner Lizard commenting on what this says about your success (or from Lizzie -- failure) as a person!
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