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🌧️ R.A.I.N. Method
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👁️👃👄 Raisin Meditation
☞ Research suggests that mindfulness increases the more you practice it.
Pathway to Happiness program
☞ If you don’t have access to a raisin, try with any small food item
(e.g. chocolate chip, Cheerio, blueberry, etc.)
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Holding
First, take a raisin and hold it in the palm of your hand or between your finger and thumb.
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Seeing
Take time to focus on it; gaze at the raisin with care and full attention. Let your eyes explore every part of it. Examine the highlights where the light shines, the darker hollows, the folds and ridges, and any uneven parts or unique features.
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Touching
Turn the raisin over between your fingers, exploring its texture. Try doing this with your eyes closed if that enhances your sense of touch
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Smelling
Hold the raisin beneath your nose. With each breath in, take in any smell, aroma, or fragrance that may arise. As you do this, notice anything interesting that may be happening in your mouth or stomach.
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Placing
Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to position it. Gently place the raisin in your mouth; without chewing, noticing how it gets into your mouth in the first place. Spend a few moments focusing on the sensations of having it in your mouth, exploring it with your tongue.
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Tasting
When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing. Then, very consciously, take one or two bites into it and notice what happens in the aftermath. Pay close attention to any waves of taste that come from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in your mouth and how these may change over time, moment by moment. Also pay attention to any changes in the raisin itself.
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Swallowing
When you feel ready to swallow the raisin, see if you can first notice the urge to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.
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Following
Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how your body as a whole is feeling after you have completed this exercise.