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Speed Bump with a Bonus

By Charlene Rayburn

speed bump ahead signMy husband and I were enjoying a nice dinner at a restaurant. I practiced the “Create a Speed Bump” exercise that the Am I Hungry?® program recommends.

After determining how much food I wanted to eat to leave the restaurant feeling comfortably full, I then divided the portion in half to create a speed bump that would remind me to pause halfway through, evaluate my hunger level and check in to make sure that I was eating mindfully. During the speed bump pause, I put down my fork and rested my hand beside my plate.

I used that few minutes pause to also check in to make sure I was mindfully and fully listening to what my husband was saying.

He, seeing my hand, reached out and squeezed it. I have discovered an unexpected bonus to the speed bump!



About the author

Charlene Rayburn, CVCC, lives her passion for mindfulness and intentional leadership by serving as a personal and professional leadership coach, by managing a department of dedicated employees for a Fortune 500 sized health insurance organization, and by facilitating Am I Hungry?® workshops and coaching sessions. She has coached extensively with individuals and groups outside the corporate world, as well as with executives, leaders, and teams in non-profit, private, public, governmental, and educational organizations spanning the globe. Charlene received her coaching certificate through the Center for Coaching Mastery at Coachville, LLC, and earned a Bachelor of Business Administration Degree in Management from Davenport University. She is a member of the National Management Association. One of her most emotionally challenging and rewarding experiences was serving as a volunteer at the Center for Battered Women. Charlene currently lives in Michigan and enjoys spending time with her husband of over 20 years, reading, learning, cooking, practicing yoga, and watching her grandson grow, who lives with his dad, her stepson in Fort Worth, Texas.

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