What is raisin meditation?
Being totally in the present helps to energise us and allows us to enjoy and value things more
A great way to train to do this is through a mindfulness exercise called raisin meditation. This type of meditation focuses our attention on the raisin and in doing so helps to teach us to experience the present in a more complete way.
This dried grape has been a favourite of school children for decades but alongside their nutritional value raisins are fast becoming a prized instrument in helping to improve our mental wellbeing.
Anyone of any age can practice mindfulness and it’s free and easy to do but it can be tricky to find time in the day to put aside to master it. So, if you are new to mindfulness, a good place to start is our guide on how to practice mindful breathing and how to master the body scan technique.
You can of course use any food or drink for this mindfulness exercise – it doesn’t have to be a raisin!
Mastering raisin meditation
First find a quiet place to sit, where you can relax. It’s a good idea to breathe deeply for a few breaths as this will help to loosen your body and focus your mind. When you are comfortable, hold the raisin in your hand.
Concentrate fully on the raisin. Notice the details of the raisin – its colour, the way the light plays on it, is there dark and shade? Look at its shape. Now you can increase your other senses by closing your eyes if you wish as this may help you to focus more fully.
Feel the raisin. Examine it with your fingers – how small is it? What does it feel like? Is it soft, hard, waxy? Are there any edges?
Inhale the raisin’s aroma. Hold it to your nose. Try and work out if it smells sweet or earthy? Does this make you want to eat it?
Try the raisin. Put it in your mouth – be aware of how your hand can unconsciously find your mouth. Before chewing the raisin feel it on your tongue, feel its texture in the different areas of your mouth. When you do take a bite concentrate on the tastes you are experiencing – do these change in your mouth? Do the smaller pieces of raisin feel different to the larger pieces?
Listen to the sounds you are making in your mouth. What does it sound like when you chew and swallow? When you feel like you want to swallow think about swallowing before you carry out the action.
With practice you may be able to follow the sensation of the raisin going into your stomach. Now concentrate for a moment longer and try to observe how your entire body feels.
After a few more moments, start to ‘wake yourself up’. Wriggle your toes and stretch your hands. After a few deep breaths, begin to open your eyes.
Don’t rush, take your time to fully reconnect and move on with your day.
Mindfulness does take a little training to get the most out of it. It’s like developing any skill, the more practice you put in the better the results.
The next step is to build on what you have learned and to try and incorporate mindfulness into your day to day life.
All content on Silversurfers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.
Have you got a health question?
Silversurfers Health partner is AXA PPP healthcare. The AXA PPP healthcare's online service, "Ask the Expert", allows you to ask their team of friendly and experienced nurses, midwives, counselors and pharmacists about any health topic.
Don't feel alone. You can ask anything about your health, any time for 24 hours a day; everyday. Please get in touch with us now.
ASK THE EXPERT
AXA PPP healthcare
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!