Have you ever found yourself reaching for a bag of chips or a candy bar without realizing it? Or maybe you ate a whole meal by getting distracted by your phone or television? Here’s a mindful eating guided meditation.

It happens to us all! One way to practice mindful eating is through the “Raisin” activity, a mindful eating guided meditation that can help you become more aware of your eating habits.

Remember that food is much more than just physical nourishment for our bodies, it is also about enjoyment, connection, tradition, social experience, cultural experience, creative expression and enjoyment! It is normal for us to experience eating with emotion or distraction.

Mindful Eating: Raisin Activity and Guided Meditation

Many of us struggle with binge eating or eating without being fully aware of what we are putting into our bodies. But there is a solution: eat mindfully. By practicing mindful eating as we eat, we can learn to fully savor and enjoy our food, create a more balanced and peaceful relationship with food, and even improve our overall health. can do.

This exercise is a great way to practice mindful eating and can be done with any meal!

I learned this practice from my recent training in MBSR (Mindfulness-Based Stress Reduction). The Raisin Activity is a common mindfulness exercise in the context of mindful eating. While it is not entirely clear who first developed this activity, it is often credited to Jon Kabat-Zinn, professor of medicine and founder of the Mindfulness-Based Stress Reduction Program at the University of Massachusetts Medical School. Kabat-Zinn is widely recognized as one of the pioneers of modern mindfulness practice and has contributed significantly to its integration into mainstream medicine and psychology.

What is Raisin Activity?

Raisin Activity is a guided meditation that involves mindfully eating a raisin using all your senses. This exercise is designed to help you slow down, pay attention to your food, and savor every bite.

Again, if you don’t enjoy raisins or don’t have them on hand, use whatever meal prep you like and do.

Here’s how to do a raisin mindful eating meditation:

1. Start by finding a comfortable and quiet place to sit. If you have a special or dedicated meditation space in your home, use that space. Make sure that you will not be disturbed for the next 10-15 minutes.
2. Take a few deep breaths and focus your attention on your body. Feel your feet on the ground and your back against the chair. Allow yourself to relax and let go of any tension.
3. Take a raisin and place it in the palm of your hand. Examine the raisins with your eyes, paying attention to their size, color and texture. Look for any ridges or wrinkles on the surface.
4. Bring the raisins to the nose and take a deep breath. Pay attention to any mustiness or smell emanating from the raisins.
5. Place the raisin slowly in your mouth, but don’t chew it yet. Focus on the feel of the raisins on your tongue and inside your mouth. Leave it in your mouth for a few seconds.
6. Begin chewing the raisins slowly and carefully, paying attention to the sensation of each chew. Pay attention to the texture and flavor of the raisins.
7. Swallow the raisin and feel it go down your throat.
8. Take a moment to reflect on your experience. How did you feel about eating raisins with your heart? Did you notice any new sensations or tastes that you might not have noticed otherwise?

The Raisin Activity is a powerful tool for practicing mindful eating. By bringing your full attention to the act of eating, you can develop a deeper appreciation for your food and a healthier relationship with it.

Why practice mindful eating?

There are many benefits to practicing mindful eating. For one, it can help you become more aware of your hunger and fullness cues, allowing you to better control your food intake and maintain your uniquely balanced weight.

Mindful eating can also help you enjoy your food more and reduce feelings of guilt or shame about eating. Additionally, practicing mindful eating can help you become more aware of your emotional triggers around food and develop healthy coping mechanisms.

Tips for Practicing Mindful Eating

Besides the raisin activity, there are many other ways to practice mindful eating. Here are some tips to get you started:

1. Eat without distractions: Avoid eating while watching TV, using your phone, or working on your computer. Instead, focus all your attention on your food.
2. Slow down: Take your time while eating and chew each bite thoroughly. This will help you savor the flavor and texture of your food.
3. Pay attention to your body: Before, during and after eating, check in with your body. Notice how these sensations feel in your body, without any judgment and lots of self-compassion.