1. It will make me lazy.  Self-compassion boosts resilience and motivation, rather than making you lazy. 

2. It's just an excuse for bad behavior.  Self-compassion helps you learn from mistakes, not excuse them. 

3. It's too "warm and fuzzy"; I need to be strong.  Self-compassion is a strength, fostering resilience and emotional balance. 

4. Self-compassion is selfish.  It improves well-being and helps you be more compassionate toward others. 

5. I don’t deserve self-compassion. Everyone deserves self-compassion, regardless of past mistakes. 

Self-compassion is often misunderstood, and it's important to clarify what it is not.  

Self-compassion does not mean: 

• Self-pity or indulgence: It’s not about giving yourself permission to avoid responsibility or wallowing in negative feelings. Instead, it's about being kind to yourself when things go wrong, without self-judgment. 

• Self-esteem or self-congratulation: It’s different from boosting your self-esteem or seeking external validation. Self-compassion isn’t about feeling superior to others or always praising yourself; it's about accepting yourself with kindness, even in moments of struggle. 

• Ignoring the need for change: It’s not about excusing harmful behaviors or avoiding personal growth. Self-compassion helps you acknowledge mistakes and setbacks without shame, which can create the space needed for positive change.

Instead of approaching eating with guilt or self-criticism, self-compassion encourages you to listen to your body’s signals and respond with what you need.

Jan Chozen Bays, a Zen teacher and author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, identifies nine types of hunger that influence our eating habits and the way we relate to food. These nine "hungers" offer a deeper understanding of why we eat. By noticing these different types of hunger, we can become more aware of our needs and develop a healthier relationship with food.

1. Eye hunger – Hunger triggered by the visual appeal of food.

2. Touch hunger – Craving the texture and feel of food.

3. Ear hunger – Wanting to hear food sounds like sizzling or crunching.

4. Nose hunger – Hunger stimulated by the smell of food.

5. Mouth hunger – Desire for certain tastes or mouthfeels, like sweet or chewy.

6. Stomach hunger – Physical sensations of hunger from the stomach.

7. Cellular hunger – The body’s need for specific nutrients and hydration.

8. Mind hunger – Hunger driven by thoughts, rules, or beliefs about food.

9. Heart hunger – A longing for comfort, love, or emotional connection through food.

Practice Mindful Eating by exploring different types of Hunger  

Each week, we encourage you to explore the concepts we've discussed through suggested practices and exercises that you can try at home. These activities are designed to help you deepen your understanding and connect the ideas to your own experiences. Approach this ‘homework’ with curiosity—there’s no need to worry about getting it ‘perfect.’ 

Explore Different Types of Hunger: 

1. Journal Prompt: This week, observe (and write down) the different types of hunger you experience. How did you "know" which type of hunger you were feeling? What cues did your body or mind give you? How did you respond to that type of hunger? What did you do to satisfy it?

2. Guided Mediation: Who’s Hungry in There? Examining the Nine Hungers