Start the timer: your goal is to sit with fullness until you feel better.
Make yourself comfortable. You could put on loose clothing to give your body room to digest, drink a glass of water, open a window or turn on music.
No matter how distressing it may feel in the moment, fullness will always pass.
Trust your body to digest the food.
Tell yourself that the thousands of cells and trillions of gut microbiota in your large intestine know exactly what to do when it comes to digestion.
Visualise the food moving through your digestive tract and being digested, absorbed, metabolised and sent to all the various systems in the body to help you function.
Remind yourself that food is just nourishment.
If it feels right, you could take a gentle walk or do some stretching. Not to "burn it off" but to help wake up your digestive system. Stretching calms our nervous system, helping divert blood flow towards the gut so we can better digest our food.
Stretches you could try (tap for instructions):
If you've eaten past the point of comfortable fullness, know that this too is a normal part of recovery. It is not a sign of moral failure, or even a meaningful symptom of your willpower.
Being kind to yourself matters, because the alternative - engaging in self-critical thoughts - so often escalates.
Before you tap out, check your timer!