1. The Mindful Eating Exercise (The Raisin)
Purpose: To awaken the senses and break the autopilot mode of daily living.
The Practice:
Holding: Take a single raisin (or a piece of chocolate/fruit) and place it in your palm. Look at it as if you have never seen such an object before.
Seeing: Examine the texture, the way the light hits the folds, and the color.
Touching: Roll it between your fingers. Notice the stickiness, the ridges, and the temperature.
Smelling: Hold it beneath your nose. Inhale and notice if your mouth reacts (salivation) just from the scent.
Placing: Place it on your tongue but do not chew. Feel the weight and texture in your mouth.
Tasting: Bite down once. Notice the explosion of flavor. Chew slowly, sensing the change in consistency before swallowing consciously.
Reflecting: How was this different from how you usually eat?