Intuitive Eating Principles

Surrender School Presents

Intuitive Eating Principles

Workshop & Session Archive

A monthly deep dive into the 10 principles of Intuitive Eating — learning to trust your body, make peace with food, and build a truly healthy relationship with eating. All sessions recorded and archived below.

Samantha C.

Samantha C.

Certified Intuitive Eating Counselor & Board-Certified Classical Homeopath

Facilitator

When: First Saturday of the Month, 9:00–10:00 AM PT

Facilitated by: Samantha C.

Zoom: Zoom Room 2

Session Recordings & Resources

▶️ Session Recordings 📖 Resources & Reflections
May Month Focus

Feel Your Fullness

Guided Visualization: Exploring Fullness

Close your eyes. Take a slow, deep breath in… and let it go. Imagine yourself sitting at a table with a meal you enjoy.

Picture the colors, the warmth, the aroma. Now imagine eating slowly… savoring each bite. At some point, your body begins to whisper: I have enough.

Pause here. What comes up for you in this moment? Is it relief? Anxiety? Guilt? Sadness? Nothing at all? Whatever arises — just notice it. No judgment. Breathe into it gently. Now say softly to yourself:

Fullness is not failure. It is my body saying: Thank you. That is enough. I am safe. I am allowed to be nourished. I am allowed to take up space. Take one more deep breath… and when you are ready, open your eyes. 
April Monthly Focus

Discover the Satisfaction Factor

What Do I Really Want to Eat?

Take a few slow breaths. Settle in. Then gently move through these prompts:

Pause and notice. Close your eyes if comfortable. Feel your feet on the floor. Take three slow breaths.

Check in with your body. Where do you notice hunger or any sensation right now? Stomach, throat, energy level?

Ask without judgment. “If I could have anything right now and there were no rules about it — what sounds truly good?”

Get sensory. Warm or cool? Crunchy or soft? Light or filling? Something familiar or something new?

Notice what comes up. Do you hear a rule or a “should”? Gently set it aside and listen again. What does your body actually want?

 
March Monthly Focus
Make Peace with Food

What if….

Imagine that tomorrow, no food had a moral charge attached to it. Not good, not bad, not clean, not a cheat. Just food. What would be different about your day? Your mornings? Mealtimes? How much space in your mind would open up?
February Monthly Focus
Honor Your Hunger

Consider these ideas….

Hunger is not an emergency.

It’s not a failure.

It’s not something to fix or control.

Hunger is information.
January Monthly Focus
Reject Diet Culture

Self Compassion Resources

Dr Kristin Neff https://self-compassion.org/self-compassion-test/
December Monthly Focus
Coping with Feelings with Kindness

Your Emotional Support Toolkit

Comfort Tools

Comfort tools provide immediate solace during emotional distress. Simple options like a self care, nurturance and compassion can easily change our mood and focus inward putting food in it’s proper place for nourishment and satisfaction.

Healthy Distraction

Healthy distractions help shift focus away from overwhelming emotions. Activities that take down the volume on emotional eating can give us a chance to do it a little differently.

Regulation Tools

Regulation tools are essential for calming emotional responses. They can be quick, easy and used as often as necessary to take the temperature down on the food thoughts.
November Monthly Focus
Coping with Feelings with Kindness
8.2.25
Introduction Workshop		 Article about Intuitive Eating
8.9.25
Honor Your Hunger		 Mantras to consider for this Principle:

  • “Hunger is my body’s wisdom—I respect it, I answer it.”
  • “I am allowed to eat when I am hungry, without guilt or shame.”
  • “Listening to my hunger is an act of self-care.”
  • “My body knows when it needs fuel, and I trust its cues.”
  • “Hunger is not my enemy—it’s my guide.”
  • “I honor my needs by nourishing my body.”
  • “Responding to hunger is how I respect myself.”
8.16.25
Feel Your Fullness		 Food Journal PDF       Online Journal

Eating without Distraction

  • What were you doing while you were eating? Or what have you done in the past?
  • What would it be like to not do it for one meal? What feelings come up? What fears?
  • What do you need in order to feel ready to eat without distraction?

Optimal Eating Environment

  • How could changing your eating environment change your eating experience?
  • What could make your eating environment feel special, like that extra step of self care?

Clean Your Plate Club

  • You must clean your plate or else. Write about this belief considering ideas such as where did it come from, whose voice do you hear?
  • What feelings would you have if you don’t clean your plate?

Last Bite Threshold

  • Considering the last bite threshold, what feelings come up for you when it’s time to end a meal?
  • Is there a ritual you could do to acknowledge the end of the meal?
8.23.25
Respect Your Body		 Here is more info about Health at Every Size 

Mantras to consider for this Principle:

  • “My body deserves care and respect at every size.”
  • “My worth is not measured by my weight.”
  • “Respecting my body means listening, not punishing.”
  • “I give my body gratitude for carrying me through each day.”
  • “I release comparison — my body is uniquely mine.”
  • “I choose respect over judgment.”
  • “Comfort, not criticism, is how I choose to treat my body.”
 

8.30.25
Make Peace with Food

Mantras to consider for this Principle:

  • “Food is not my enemy; it is here to nourish and support me.”
  • “All foods fit—I choose what feels satisfying and kind to my body.”
  • “I release guilt and welcome freedom in my eating.”
  • “Making peace with food is making peace with myself.”
  • “I trust my body’s wisdom to guide me, one meal at a time.”

10% Happier Podcast with Evelyn Tribole

We Can Do Hard Things Podcast-What is Intuitive Eating with Evelyn Tribole
9.6.25
Reject Diet Culture

Mantras to consider for this Principle:

  • “My worth is not measured by my weight.”

  • “I choose nourishment, not punishment.”

  • “Diet culture is a lie—I trust my body’s truth.”

  • “Food has no moral value; I release guilt and shame.”

  • “Freedom with food is more powerful than any diet.”

Dr Kristin Neff https://self-compassion.org/self-compassion-test/
9.13.25
Challenge the Food Police		 Mantras to consider for this Principle:

  • “My worth is not measured by what I eat.”
  • “I am learning to replace judgment with curiosity.”
  • “The voice of the food police is not my truth.”
  • “All foods can fit when I listen to my body with compassion.”
  • “I choose freedom over fear when it comes to food.
9.20.25
Cope with your emotions with Kindness Part 1		 Mantras to consider for this Principle:

  • “My feelings are valid, and I don’t need to numb them with food.”
  • “It’s okay to feel sad, stressed, or lonely — I can sit with my emotions.”
  • “Food is comfort, but it’s not my only comfort.”
  • “I can ask myself: What do I really need right now?”
  • “Kindness toward myself heals more than criticism ever could.”
9.27.25
Cope with your emotions with Kindness Part 2		 Affirmations from Louise Hay

Feeling

Affirmation

Anxiety-Not trusting the flow and the process of life

I love and approve of myself, and I trust the process of life. I am safe.

Excessive Appetite-Fear. Needing protection. Judging the emotions.

I am safe. It is safe to feel. My feelings are normal and acceptable.

Fatigue-Resistance, boredom. Lack of love for what one does.

I am enthusiastic about life and filled with energy and enthusiasm.

Numbness-Withholding love and consideration. Going dead mentally.

I share my feelings and my love, I respond to everyone with love.

 
10.4.25
Discover the Satisfaction Factor		 Mantras to consider for this Principle:

  • “Satisfaction is nourishment too.”
  • “I honor what my body truly wants.”
  • “Pleasure in eating helps me feel content.”
  • “When food delights my senses, less is enough.”
  • “I choose foods that satisfy both body and soul.”
10.11.25
Honor Your Health with Gentle Nutrition		 Mantras to consider for this Principle:

  • “Progress, not perfection, nourishes me.”
  • “I listen to what my body needs, not what the rules demand.”
  • “Food is my ally in well-being, not my enemy.”
  • “I choose foods that feel good — now and later.”
  • “I nourish myself with kindness as much as with food.”

 
10.18.25
Movement Feel the Difference & Wrap up		 Mantras to consider for this Principle:

  • “I move to feel alive, not to earn or burn.”
  • “Joyful movement nourishes my body and spirit.”
  • “I listen to how my body feels, not how it looks.”
  • “Every stretch, step, and breath is an act of self-care.”
  • “Movement is a celebration of what my body can do.”