The raisin meditation exercise

The raisin meditation is a short (no more than 5-10 minutes) mindfulness exercise that encourages you to focus your mind on the present moment using all your senses - what you can see, hear, smell, taste and touch. The idea is that by focusing all your attention on the tiny raisin, you help to bring your mind into the moment.

The raisin has been a favoured occupant of school lunchboxes for generations. But these unassuming dried grapes offer more than just a boost to our diet - they’re also a valuable tool in improving your mental wellbeing.

This technique sounds simple, but when we are all constantly bombarded with stimulation, being still and present, even for five minutes, can be tough.

Before you begin, find a quiet spot where you can sit down and relax. You might find taking a few deep breaths will help you loosen the body and clear your mind a little.

Once you're comfy, pick up the raisin and hold it in your hand.

LOOK at the raisin. Really concentrate on it. Let your eyes roam over the fruit and pick out all the details - the colour, areas of light and shade, any ridges or shine.

Now close your eyes and TOUCH the raisin. Feel its smallness in your palm. Explore the raisin’s texture with your fingers. Is the skin waxy? Are there any edges? It is soft or hard?

Then LISTEN to the raisin. Bring it close to one ear and squeeze it, roll it around using your fingers, and listen to any sound coming from it.

SMELL the raisin. Bring it close to your nose and with some deep inhalations and exhalations, concentrate on any scents and fragrances you can detect. Does it smell sweet? Or perhaps earthy? Has this triggered your taste buds or made your tummy grumble?

TASTE the raisin. Place it in your mouth, noticing how your hand instinctively knows where to go. Don’t chew yet, just spend some time concentrating on how the raisin feels on your tongue. Turn it over in your mouth and feel it’s texture on the roof of your mouth.

Now take one or two bites into the fruit, without swallowing it yet. How does it taste? How does this taste develop as the moments pass? How has the raisin changed in texture? Do the smaller pieces of fruit feel different?

LISTEN again to the sounds you are making as you chew it and when you’re ready, swallow it. If you can, track the sensation of the raisin going into your throat. Now take a moment to notice how your whole body feels.

When you are ready, start to awaken your mind. You might want to move the hands and feet a little, slowly open your eyes and take a few deep breaths.

The raisin meditation exercise is now complete.