Aware Consuming: The Raisin Exercise and Guided Meditation


Have you ever ever discovered your self reaching for a bag of chips or a sweet bar with out even realizing it? Or possibly you’ve eaten a whole meal whereas distracted by your telephone or tv? Right here’s a aware consuming guided meditation.

It occurs to us all! One approach to follow aware consuming is thru the “raisin” exercise, a aware consuming guided meditation that may show you how to develop into extra aware of your consuming habits.

Do not forget that meals is a lot extra than simply the bodily nourishment for our our bodies, it’s additionally about enjoyment, connection, custom, social expertise, cultural expertise, inventive expression, and pleasure! It’s regular for us to expertise consuming alongside feelings or distraction. 

Aware Consuming: The Raisin Exercise and Guided Meditation

Many people battle with senseless consuming or consuming with out being totally conscious of what we’re placing in our our bodies. However there’s a resolution: aware consuming. By working towards mindfulness whereas consuming, we will be taught to savor and luxuriate in our meals extra totally, construct a extra balanced and peaceable relationship with meals, and even enhance our total well being. 

This train is a implausible approach to follow aware consuming and it may be accomplished with any meals!

I discovered this follow from my latest coaching in MBSR (mindfulness-based stress discount). The raisin exercise is a typical mindfulness train used within the context of aware consuming. Whereas it isn’t fully clear who first developed this exercise, it’s usually attributed to Jon Kabat-Zinn, a professor of drugs and the founding father of the Mindfulness-Based mostly Stress Discount program on the College of Massachusetts Medical Faculty. Kabat-Zinn is widely known as one of many pioneers of contemporary mindfulness follow and has contributed considerably to its integration into mainstream drugs and psychology.

What Is The Raisin Exercise?

The raisin exercise is a guided meditation that includes utilizing your whole senses to mindfully eat a single raisin. This train is designed that will help you decelerate, take note of your meals, and savor each chunk.

Once more, when you don’t take pleasure in raisins or don’t have them available, use any meals you want and have.

Right here’s the best way to do the raisin aware consuming meditation: 

  1. Begin by discovering a cushty and quiet place to take a seat. When you’ve got a particular or devoted meditation house in your house, use this house. Be sure to gained’t be disturbed for the subsequent 10-Quarter-hour.
  2. Take a number of deep breaths and focus your consideration in your physique. Really feel your toes on the bottom and your again towards the chair. Enable your self to chill out and let go of any pressure.
  3. Take a raisin and maintain it within the palm of your hand. Look at the raisin along with your eyes, being attentive to its form, coloration, and texture. Discover any ridges or wrinkles on the floor.
  4. Convey the raisin as much as your nostril and take a deep breath. Discover any scent or aroma that the raisin provides off.
  5. Slowly place the raisin in your mouth, however don’t chew it but. Discover the feeling of the raisin in your tongue and the within of your mouth. Enable it to take a seat in your mouth for a number of seconds.
  6. Start to chew the raisin slowly and mindfully, being attentive to the feeling of every chew. Discover the feel and taste of the raisin.
  7. Swallow the raisin and spot the feeling of it taking place your throat.
  8. Take a second to replicate in your expertise. How did it really feel to eat the raisin mindfully? Did you discover any new sensations or flavors that you just wouldn’t have observed in any other case?

The raisin exercise is a strong instrument for working towards aware consuming. By bringing your full consideration to the act of consuming, you possibly can domesticate a deeper appreciation in your meals and develop a more healthy relationship with it.

Why Observe Aware Consuming?

There are numerous advantages to working towards aware consuming. For one, it could possibly show you how to develop into extra conscious of your starvation and fullness cues, permitting you to higher regulate your meals consumption and preserve your distinctive balanced weight.

Aware consuming also can show you how to take pleasure in your meals extra totally and scale back emotions of guilt or disgrace round consuming. Moreover, working towards aware consuming can assist you develop into extra conscious of your emotional triggers round meals and develop more healthy coping mechanisms.

Suggestions for Practising Aware Consuming

Along with the raisin exercise, there are numerous different methods to follow aware consuming. Listed below are a number of tricks to get began:

  1. Eat with out distractions: Keep away from consuming whereas watching TV, utilizing your telephone, or working at your laptop. As an alternative, focus your whole consideration in your meals.
  2. Decelerate: Take your time whereas consuming, and chew every chunk completely. This can show you how to savor the flavors and textures of your meals.
  3. Take note of your physique: Test in along with your physique earlier than, throughout, and after consuming. Discover how these sensations really feel in your physique with no judgment and plenty of self-compassion.

Discover Freedom & Balanced Nourishment.

Embrace a Balanced & Peaceable Relationship with Meals.

For those who’re seeking to develop a more healthy relationship with meals and remodel your consuming habits, take into account becoming a member of our on-line group teaching program, the Aware Diet Methodology. Our program is designed that will help you domesticate a aware method to consuming and develop a more healthy relationship with meals and your physique.

Get the 3-part system that may show you how to uncover your steadiness, take pleasure in meals totally, and nourish your relationship with meals to really feel assured, balanced, and at peace. You’ll be taught the abilities and methods you should make lasting modifications to your well being and well-being. Don’t wait to begin your journey in direction of a more healthy, happier you.


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