Here is a new activity you can try to practice your mindfulness skills. It’s fun to do by yourself or with others. Kids can even try this easy way of practicing mindfulness. The point of this activity is to practice your skills of being mindful (noticing and observing) without making judgements during the activity.
Mindfulness while eating – take a full minute to eat the raisin
1. You find a raisin (if you really dislike them pick another small item of food).
2. Take your time looking at it. Notice the texture, it’s color, the size, shape. Any physical details about the raisin.
3. Smell it without saying it’s a good or bad smell what does it smell like.
4. Place it in your mouth but do not chew it. How does it feel?
5. Slowly chew the raisin but be careful not to swallow it right away.
6. Did it change at all in flavor, texture, smell?
7. Slowly chew for the rest of the minute taking note of all your sensory input.
This exercise is very simple but can be hard. We are so used to eating without thinking. Spending a full minute on one raisin can be a great challenge and easy way to bring awareness into your eating habits as well as daily routine.
The next challenge is to try something new to do at a much slower pace than normal and find out what you discover.