How to eat a raisin and enjoy mindfulness?

Did you know that the 10th more restful activity in the world is mindfulness? Take a raisin, put a smile on your face and enjoy the article.

“Mindfulness means being awake. It means knowing what you are doing.” Jon Kabat-Zinn, an American professor emeritus of medicine and the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School

Maybe you believe in its power, maybe you don’t, but I would like to share with you one of the simplest and yummiest way of experiencing mindfulness: the raisin exercise. This is a well-known technique used by mindfulness practitioners and coaches all over the globe. The raisin exercise helps you being present here and now and concentrate all your thoughts and senses to a little raisin.

Raisin technique

  1. Take a raisin and hold it in one hand, then concentrate on it as if you’ve never seen one before. Look at it searchingly. Notice how many grooves there are in it. How many little raised bobbles. Whether the color is the same throughout. Whether it’s symmetrical or misshapen. Use your eyes to really, examine it intently.
  2. After a minute or so, alter your focus to the feel of it. You might want to close your eyes. Does it feel smooth? Soft? Sticky? Rough where the grooves are? Roll it between your middle finger and your thumb. Concentrate on what you are feeling as you touch and hold it.
  3. Now lift the raisin to your nose. Is there any scent to it? Breathe in slowly and notice any aroma.
  4. Next gently place your raisin in your mouth. Just let it lie on your tongue for a while. Then move it around inside your mouth. Gently play with it. Ponder on the vague taste of it.
  5. Eventually, press your teeth onto it without biting through it. What do you notice? A change of smell? A building sense of sweetness? Focus on the experience and how intense the flavor is. Then, gently bite right through it – and become aware of how the taste increases and lingers on your tongue. Suck gently, noticing how fruity your saliva is as the raisin loses its shape and form. When you are ready, swallow it.
  6. Sit awhile, noticing the sensation as the raisin begins its journey down to your stomach. Become aware of the taste and smell that remains in your mouth and the slight stickiness on your fingers.
  7. Breathe in and out slowly.

Have a sweet day! 🙂


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