There is more to mindful eating know-how than just paying attention and chewing ten times. This diagram shows 10 different skill sets that I consider to constitute fully conscious, mindful eating. These are: craving control, trigger control, hunger recognition, fullness recognition, mindful emotional eating, mindful social eating, philosophy of eating, process focus, satiety extension, and appetite control skills. Note: each skill is really a skill-set consisting of sub-skills. For example, craving control consists of such specific craving control skills as distraction, relaxation, self-talk, mindfulness and several combinations thereof.
Pavel Somov, Ph.D.