An exercise in full presence, often done with a raisin or another small object or food. The client explores the object through all five senses as slowly and fully as possible. The exercise makes the difference between autopilot and full presence visible and opens access to the richness of the present moment.
Step-by-step guide
- Choose an object: a raisin, chocolate, orange, stone or flower.
- Sight: look at it for a minute; notice color, form and surface.
- Touch: feel it with the fingers; notice texture and temperature.
- Smell: bring it to the nose and inhale fully; notice the smell.
- Taste, if appropriate: place it on the tongue and wait; notice how the taste changes.
- Discuss: "When was the last time you were this present? What does this say about life outside autopilot?"
When to use
- Rumination: moving out of the head and into sensation.
- Anhedonia or depression: restoring contact with pleasure.
- Introducing mindfulness practice.
- The client lives on autopilot and wants to change that.
Key phrases
Take this raisin. For one minute, simply look at it. What color is it? What shape?
Follow-up questions
Now smell it. What kind of smell is there: sweet, dry, sharp?
Place it in your mouth, but do not chew immediately. What taste appears? How does it change?
This is full presence. This is here and now. Notice it.
Alternative phrasings
A mindful walk uses the same five senses outdoors for five minutes.
Warnings
- ⚠️ Eating disorders: use caution with food; choose a neutral object if needed.
- ⚠️ Excessive self-monitoring may increase body anxiety.
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living. Delta; Hayes, S. C. et al. (2011)
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.