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Many of us rush through life, missing the simple pleasures of the present moment. Mindfulness can reduce stress, increase positive emotions, and deepen our appreciation of everyday experiences. Even a simple exercise like eating a raisin with full awareness can foster mindful eating and a healthier relationship with food.
1. Prepare
1. Prepare
Sit comfortably and place a single raisin in front of you. Take a slow, deep breath before beginning. If you don’t have raisins, try gummy bears, grapes, or crackers.
2. See
2. See
Imagine you have never seen a raisin before and are exploring it for the first time. Look carefully at the raisin. Let your eyes explore every part of it noticing the lighter areas, dark and hollow spaces, and uneven parts.
3. Hold
3. Hold
Pick up the raisin. Hold it in the palm of your hand or between your finger and thumb. Feel its texture, weight, and surface. Close your eyes if that helps you focus.
4. Smell
4. Smell
Now hold the raisin beneath your nose. As you breath in, take in the smells that may arise. Observe any changes in your mouth or stomach.
5. Place
5. Place
Slowly bring the raisin up to your lips, noticing your hand and arm as they move. Gently place the raisin in your mouth without chewing. Notice how it feels against your tongue and teeth.
6. Taste
Prepare to chew the raisin, noticing how and where it needs to be. Consciously and slowly take your first bite. Notice waves of taste as you chew and changes to the texture without swallowing.
6. Taste
Prepare to chew the raisin, noticing how and where it needs to be. Consciously and slowly take your first bite. Notice waves of taste as you chew and changes to the texture without swallowing.
7. Swallow
7. Swallow
Notice the urge to swallow the raisin, then allow yourself to swallow, following it as it leaves your mouth and enters down your throat. Sense how your body is feeling after you have completed this exercise.
Notice the urge to swallow the raisin, then allow yourself to swallow, following it as it leaves your mouth and enters down your throat. Sense how your body is feeling after you have completed this exercise.
Reflection
Reflection
Afterward, pause for a few seconds. Notice how your body feels and what emotions arise.
Adapted with permission, this practice originally appeared on Greater Good in Action, Greater Good Science Center at UC Berkeley's online site for science-based practices for a meaningful life and is now for educational use at Oceanside Clinics.
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