The Raisin practice.
Finding a comfortable seat.
A dignified posture where your back can be upright but not uptight.
And taking a raisin into the palm of your hand.
Imagining that you have never seen this object before and you're looking at it for the first time.
What do you notice?
Perhaps it's glossy or dull.
You may notice some ridges,
Shadows,
Perhaps areas where the light hits this object.
Holding it between your thumb and your forefinger.
Taking a really close look.
And if you notice that there are thoughts about what you're doing.
This might seem a strange thing to do.
Why are we doing this?
Then noticing that thought and as best you can returning your attention to really seeing this object in front of you.
Perhaps taking it up to your ear.
Rolling it around between your forefinger and your thumb.
Does it make a sound?
And really tuning into the sense of touch.
Perhaps it feels sticky or smooth.
You may notice some sharp edges or some softness.
Being as playful as you can with this practice.
And then taking it up to your nose to really smell the object.
You may not notice any smell or there may be a strong perfume.
You may notice some thoughts or memories that come to mind and if that happens,
Noticing them but bringing the attention back to the smell right now.
Taking the object now up to your mouth.
Perhaps feeling the texture on your lips.
Noticing how your hand and your arm know exactly what to do to get the object to your mouth.
Closing your eyes if you haven't done so and really tuning into these sensations.
Noticing whether there's any anticipation as you bring this object to your mouth.
The sensations in your mouth.
And then placing the object on your tongue.
Resisting the urge to chew.
And exploring the textures.
Perhaps noticing whether the surface of the object is smooth,
Bumpy.
Moving it around.
And then,
When it feels right to you,
Taking a bite.
So chewing the object.
What tastes do you notice now?
Perhaps some changes in consistency.
And then noticing,
Perhaps before you swallow,
The intention to swallow.
And when you're ready,
Doing so.
Following the sensations of this object as it moves down through the body.
And then,
Now that you're one raisin heavier,
Tuning into these sensations.
And as you bring the practice to a close,
Noticing the contact of your body on the chair or whatever you're seated on.
And allowing your eyes to open.
You
