The first exercise of the MBSR program — eat one raisin as if you had never seen this object before. Engaging all five senses: sight, touch, smell, sound, taste. The metaphor: if it is possible to meet a raisin this way, it is possible to meet any moment of life this way.
Step-by-step guide
- Take one raisin in your palm; look at it as an unknown object — notice the shape, color, folds, gloss
- Touch: roll between the fingers, feel the texture, weight, temperature
- Smell: bring it to the nose, inhale — what do you notice?
- Slowly place it in the mouth — do not chew; feel the touch of the tongue, the salivation
- One bite: the burst of taste, its change, the moment of swallowing — notice everything
When to use
- Week 1 of MBSR as the first introduction to mindfulness
- Illustration of "autopilot mode" vs "mindful mode"
- Work with disordered eating
Key phrases
Most of life we eat on autopilot. What happens when we slow down?
Follow-up questions
There are no correct sensations. Whatever arises — that is your experience.
Alternative phrasings
Meet each sensation as if it were the first one of your life.
Warnings
- ⚠️ Allergy to raisins — replace with another small item (a berry, a nut, a piece of chocolate)
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living, Part I, Ch. 1
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.