Meditation · Mindfulness
Mindful Eating Meditation
The raisin exercise — one bite, five senses
The classic raisin exercise adapted. One bite, five senses, full attention. Start with something small — a raisin, a berry, a square of chocolate.
Five-sense sequence for one bite
- See — color, shape, texture, light
- Touch — weight, temperature, texture in the hand
- Smell — bring it to the nose slowly
- Sound — any sound as you break it
- Taste — place on tongue, don't chew for 5 seconds, then slowly chew
What was different from how I usually eat
Where the mind wandered during the bite
A door into every meal
You don't have to eat every meal this way. You have to remember, once a day, that you're actually the one eating.