Raisin meditation.
To complete this practice,
You should have four raisins in front of you.
Let's start with closing your eyes and taking two or three relaxed breaths,
Sitting in a relaxed posture with your feet flat on the floor and your arms comfortably resting in your lap.
If you are uncomfortable closing your eyes,
Then it's okay to just close them partially and let your gaze rest on the floor in front of you.
Become aware of your breath flowing in and flowing out.
Your breath cool at the tip of your nose as it flows in and warmer as it flows out,
Noticing your chest and stomach gently rising and falling with each breath.
Now open your eyes and take one raisin and look at it with curiosity as if you have never seen one before,
Realizing you have never seen this particular raisin before.
Examining the folds,
The color,
Keeping in mind that no two raisins are exactly alike.
And now closing your eyes,
Closing your eyes,
Feeling it against the outside of your lips,
Being aware of any thoughts or feelings that come up about raisins.
With your eyes still closed,
Place it in your mouth,
But do not chew it yet.
First noticing how it feels in your mouth,
Moving it around in your mouth and noticing the sensations.
And now,
Yes,
Beginning to chew it slowly,
Noticing how the taste changes as you bite into it,
Very slowly chewing it,
Experiencing the flavor,
The feel,
Resisting the urge to swallow it.
Where in your mouth are you chewing it?
Now again,
Noticing any thoughts or feelings about eating this raisin.
And as you get ready to swallow it,
Noticing the experience of impulse to swallow.
What is it that like?
And then swallowing it when you are ready.
Are there still any tastes or sensations now?
Being aware of these reactions in your body,
In your mouth.
And now being aware that your body has taken in the weight and the the weight and the food energy of one raisin.
Now,
Opening your eyes,
Pick up the second raisin,
Again examining it and closing your eyes,
Smelling it.
Have anything changed?
Be aware of any thoughts or feelings that are coming up now.
Placing the raisin in your mouth and again watching the experience of this raisin,
First without chewing it and then begin chewing it slowly,
Observing the taste,
The texture,
Any similarities or differences with the first raisin,
Resisting the impulse to swallow,
Being aware as much as you can of experiences of pleasure,
Of satisfaction from this little morsel of food.
And when you're ready to swallow,
Do so,
Noticing the point of swallowing when you can no longer feel the raisin going down the back of your throat.
And now,
Opening your eyes and picking up the third raisin,
Lead yourself through examining,
Smelling,
Eating and savoring this raisin mindfully,
Getting all the pleasure you can from this little piece of food.
As you finish with the third raisin,
What are you aware of?
Now,
Looking at the fourth raisin,
You will choose to eat this raisin or not.
Take a moment and be aware of how you are making this choice.
There is no right or wrong way.
And if you choose to eat this raisin,
Again,
Lead yourself through the practice.
If not,
Then simply be aware for a few minutes of your breath,
Your thoughts,
Your feelings,
Sensations in your mouth and elsewhere.
And whether you are eating the raisin or not,
Consider what you know about raisins and how this little piece of food energy came from where it was first planted and grown to where you are now,
Being appreciative of all the people involved in having that happen.
And now,
Bringing your awareness gently back to your breath for two or three breaths.
And when you are ready,
Gently opening your eyes.
