Welcome to the raisin practice.
For this mindfulness meditation practice you will need three raisins.
So if you haven't got those in front of you now,
Maybe pausing this recording.
If you haven't got raisins to hand,
Maybe something similar in size,
A segment of an orange.
Something that won't melt in your hand so easy.
And then when you're ready,
Just maybe settling into a seat like we do for any mindfulness meditation practice or settling in your posture.
Even closing down the eyes for a moment and inviting the awareness inwards,
Maybe taking a deep breath.
And when you're ready,
Maybe blinking the eyes open and taking one of these raisins onto the palm of your hand and just letting it rest in the middle of your palm.
And from this point forward,
I'll refer to the raisin as an object.
I'm going to invite you to imagine that you've never seen one of these before.
That you don't know what they are.
And that's inviting that curious beginner's mind that we speak about in mindfulness.
Seeing with fresh eyes.
And seeing with fresh eyes is exactly what we're going to do right now.
So just looking at this object,
Really seeing it.
Maybe seeing the grooves and the lines.
Maybe just turning it over with the other hand and seeing maybe the colors,
The shape of it,
The size of it.
Maybe taking it and lifting it towards the light and noticing how the color changes.
How there's different areas of darkness or lightness.
Maybe you notice that piece where it was once attached to something,
To a stem.
And just then noticing,
Is it shiny,
Dull?
And as you pick it up,
Feeling it,
The sense of touch,
The object between your fingers.
And as you take this deep awareness or attention to this object,
You might notice thoughts arising in the mind.
And just noting them and coming back to the felt sense of this object.
Is it rough or smooth?
Maybe sticky or dry?
Is it thick or thin?
Just noting any mental events arising in the mind as thoughts as you take this practice.
Remembering that curious mind.
And then maybe taking the object towards your ear.
Maybe just pressing down gently and seeing if there's any sound as you press gently on it.
Maybe a squishiness as you take it towards your ear.
And again,
Noticing any thoughts arising.
What do you hear now?
Is it soft or loud?
Then inviting you to take the object towards your nostrils.
Is there a smell?
And if the sense of smell is not available to you,
Just imagining what it might be like.
Bitter,
Oily,
Sweet.
Bringing it to one nostril and then to the other,
Maybe.
Does the smell vary from side to side in intensity?
And just smelling.
The sense of smell.
And then maybe moving the object towards your mouth.
And maybe outlining the lips with it.
Just the touch of the object against the lips.
Maybe noticing any sensations,
Thoughts,
Even impulses arising as you just rub the object on the lips.
And then,
Without biting down,
Just placing the object on your tongue,
On its surface.
Maybe rolling it inside your mouth,
Pressing it against your gums.
Or maybe under your tongue.
Just really sensing into it.
Sensations arising in the mouth.
Does the object soften or melt a little as you move it around?
Maybe resting it between your molar teeth.
Any impulses arising here?
Maybe an urge to bite down.
Maybe noticing taste emerging as you slowly bite down into the object.
And as slowly as you can,
Grinding and chewing between your teeth.
Maybe noticing the flavors that are being released.
How would you describe them?
Continuing to chew slowly.
Noticing the urge to swallow maybe.
And then,
When you're ready,
Preparing to swallow.
Notice the intention as it arises.
The movement of the object back towards your throat.
And as it is swallowed,
Are there any traces now of the object left in your mouth?
Is there still a taste,
Though the object is gone?
Just taking a little time to be with whatever sensations,
Thoughts,
Emotions,
Impulses might be present right now.
And with the second raisin,
Just without any guidance,
Exploring this second raisin in your own way,
Using each of the five senses.
Sight,
Touch,
Hearing,
Smell,
And taste.
Take all the time you need.
Just being aware of any tendencies or impulse to speed up,
Slow down,
Or drift off into thought,
Daydream.
Just moving at your own pace.
Maybe pausing this recording.
And when you're ready,
Be taking the third raisin.
And just take a moment to reflect on these small,
Small objects.
These raisins.
Dried grapes,
Which can grow wild or farmed in areas that are hot during the summer.
Maybe imagining the fields where they were cultivated.
They needed a considerable amount of sun to ripen.
Soil to grow in.
Just picture the vines or the branches heavy with fruit at harvest time.
And the countless people who have had direct or indirect contact with this raisin.
Someone planted the vine,
Watered the fields,
Harvested them,
Either by machine or by hand,
Maybe loaded them into containers,
And arranged them for transport.
Someone packed them.
Someone else placed them on a shelf in a supermarket or shop where you bought them.
Just reflecting on the whole web of people and places and nature,
Connected to these raisins.
Just notice what arises when you get a sense of how all life,
Living beings are connected and in relationship to each other.
