Vail, Colorado
In a couple of days I’ll give a talk on awareness. I’m searching for a meditation we might practice before I start talking so people can have a first taste of awareness. I’m considering using “Eating One Raisin: A First Taste of Mindfulness” from a recent book by William, Teasdale, Segal and Kabat-Zinn.
You take one raisin, and focus your awareness on it without judgment or evaluation. You gently become aware of holding it, seeing it, touching it, smelling it and placing it in your mouth. As you bite and chew it thoroughly and slowly you observe the taste and other sensations. You notice when you want to swallow and then as you swallow, you follow the sensations as the what is left of the raisin reaches your stomach. You notice how your body feels.
What depth the raisin has!
I love this practice when applied to eating a meal. First, put less on your plate than usual, understanding that you can always go back for more. Then, put less on your fork or spoon than usual. Notice everything about the morsel of food. Attentively chew more that usual. When you swallow, try to follow the sensations all the way to your stomach *before* placing anything else on your spoon or fork. Gently attend to all sensations and awarenesses without judging or evaluating.