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.

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.’ 

Journal Prompt:

This week, pay close attention to the different types of hunger you experience. Use the prompts below to guide your reflections:

1. How did you recognize which type of hunger you were experiencing?

   • What signals did your body, mind, or emotions give you?

   • Did it feel physical, emotional, sensory, or something else?

2. How did you respond to that type of hunger?

   • What thoughts or self-talk did you notice when the hunger appeared?

   • Did you choose to satisfy or ignore it? Why?

   • How did that decision make you feel afterward?

3. In what ways are the 9 Types of Hunger helpful or meaningful for you?

   • How does this framework shift the way you relate to food and eating?

   • Are there specific types of hunger you’d like to pay more attention to or respond to differently?

Guided Meditation: