The raisin exercise.
Beginning by taking an object,
Either out of its package or out of the box,
And beginning by looking at it,
Placing it in the palm of your hand or between your fingertips,
Using your sense of sight to observe,
Examine this object as if you're seeing it for the first time.
You might notice the color,
The shape,
If there's any rivets or smoothness.
Other sides where the light hits it and reflects.
Is there consistency or variation?
Taking note of whatever you're seeing in this object.
And when you're ready,
Placing it between your fingertips,
Moving it around gently,
Gradually.
Taking in the sense of touch.
Is there texture,
Smoothness,
Firmness,
Or softness?
If your mind begins to wander,
Think about other things,
Either your day or perhaps even examining what this practice is about,
Gently redirecting your attention back to the object.
Gradually bringing the object to your ear,
Moving it between your fingers next to your ear,
Observing is there any sound?
If you're able to observe that sound,
Is it consistent?
Is it soft?
What's the tone?
If there's no sound at all,
Observing that.
And next,
Bringing the object close up to your nose,
Inhaling gently,
And observing the sense of smell.
Does this object smell sweet,
Bitter,
Sour?
What notes are you able to observe?
It's natural for the mind to begin to think about memories or thoughts about the smell.
If you notice that happens,
Taking note and gently redirecting your attention back,
Back to smelling,
Back to observing.
Gradually bringing the object to your lips and before placing it in your mouth,
Gently touching it against your lower lip,
And then your upper lip,
Feeling the texture,
The sensation of touch.
Does this differ in any way from what your fingers were able to perceive?
Opening your mouth,
Placing the object on your tongue,
Noticing if there's any reaction,
Any thoughts entering your mind.
Moving the object gradually over between your teeth,
And when you're ready,
Gently closing your teeth around the object.
What are you tasting?
Is it sweet,
Is it sour?
Is it bitter?
Is it salty?
Noticing whatever you can.
And if there's a difference in one side of your mouth,
The front,
The back,
Is the taste more vivid?
Moving the object around.
And when you're ready,
Noticing if there's an impulse to want to swallow.
Taking a choice and watching as your muscles contract,
Allowing the object to move down your throat.
Spending a moment or two here now,
Noticing if there's any lingering senses of the object,
Any taste or smell,
Any memory of the touch,
The sound,
The smell.
