Foundation Track — Weeks 1–4
Building Body Literacy
The opening phase focuses on recognizing physical hunger signals and distinguishing them from stress-driven eating patterns. We introduce the Hunger Meter as a daily practice and explore pre-meal rituals from the Ritual Deck.
Weekly conversations cover: identifying sensation locations in the body, journaling without judgment, and establishing a single grounding exercise before one meal per day.
Body Check-Ins
Hunger Mapping
Pre-Meal Rituals
Integration Track — Weeks 5–8
Deepening Daily Practice
With a baseline of awareness established, we expand rituals across multiple meals and practice chewing and breathing rhythm at the table. Sessions explore environmental triggers — workspace eating, social meals, evening snacking.
Together we identify one sustainable habit to integrate and one pattern to observe without immediate change.
Environmental Awareness
Pacing Practice
Habit Selection
Continuity Track — Weeks 9–12
Sustaining Presence
The final phase emphasizes self-directed practice. Sessions become less frequent, shifting toward reflection on progress, challenges, and personal insights gained throughout the journey.
You leave with a customized ritual set, a personal hunger reference guide, and strategies for returning to practice after interruptions.
Self-Guidance
Reflection
Long-Term Planning
