MBSR-RESOURCE’S

Essential MBSR Practices: A Guide to Presence

Below are three foundational exercises from the Mindfulness-Based Stress Reduction curriculum designed to awaken the senses, release tension, and provide immediate relief.

1. The Mindful Eating Exercise (The Raisin)

Purpose

To awaken the senses and break the autopilot mode of daily living by paying full attention to the act of eating.

The Practice

Preparation

Take a single raisin (or a piece of chocolate/fruit) and place it in your palm.

Step-by-Step Instructions

  1. Seeing: Look at the object as if you have never seen it before. Examine the texture, the way the light hits the folds, and the color.
  2. Touching: Roll it between your fingers. Notice the stickiness, the ridges, and the temperature.
  3. Smelling: Hold it beneath your nose. Inhale and notice if your mouth reacts (salivation) just from the scent.
  4. Placing: Place it on your tongue but do not chew. Feel the weight and texture in your mouth.
  5. Tasting: Bite down once. Notice the explosion of flavor. Chew slowly, sensing the change in consistency before swallowing consciously.

Reflection

Ask yourself: How was this different from how I usually eat?

2. The Body Scan (Somatic Awareness)

Purpose

To reconnect the mind with the body, recognizing sensations without judgment and releasing stored tension.

The Practice

Getting Started

Lie down on a mat or bed. Close your eyes and take three deep, grounding breaths.

The Scan Sequence

  1. The Toes: Bring your full attention to the toes of your left foot. Notice any sensation—tingling, warmth, cold, or nothing at all. Do not try to change it, just “be” with it.
  2. Moving Up: Slowly move your attention to the sole of the foot, the ankle, the calf, and the knee. Imagine your breath traveling down to these areas.
  3. Scanning the Core: Continue this systematic sweep up the legs, into the hips, the belly, the chest, the hands, arms, and finally the face.
  4. Releasing Tension: If you find a tight spot (like a clenched jaw), visualize the breath softening the muscle, melting the tension like ice turning to water.

3. The 3-Minute Breathing Space (The Hourglass)

Purpose

A portable practice for moments of high stress or anxiety to reset your nervous system.

The Practice

Minute 1: Awareness (The Wide Top)

Stop what you are doing. Ask yourself, “What is my experience right now?” Note your thoughts, feelings, and body sensations. Acknowledge them: “I am feeling anxious; my chest is tight.”

Minute 2: Gathering (The Narrow Neck)

Narrow your focus solely to your breath. Focus on the sensation of the air entering your nostrils and leaving your mouth. Let this breath anchor you to the present moment.

Minute 3: Expanding (The Wide Base)

Expand your awareness from the breath to the whole body. Feel your posture, facial expression, and the space around you. Carry this expanded, calmer awareness into the next activity of your day.

 

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