4. Eating


How to eat?





What to eat?





Why to eat?





How can I learn more about the topic of Eating?





What else do I want to remember about this topic?


Homework: RAISIN MEDITATION

INSTRUCTIONS: Five minutes daily for at least a week. Evidence suggests that mindfulness increases
the more you practice it.

1. Holding: First, take a raisin and hold it in the palm of your hand or between your finger and
thumb.

2. Seeing: Take time to really focus on it; gaze at the raisin with care and full attention.

3. Touching: Turn the raisin over between your fingers, exploring its texture.

4. Smelling: Hold the raisin beneath your nose.
5. Placing: Now slowly bring the raisin up to your lips, gently place the raisin in your mouth.
Without chewing spend a few moments focusing on the sensations of having it in your mouth,
exploring it with your tongue.
6. Tasting: Take one or two bites into it and notice what happens in the aftermath, experiencing
any waves of taste that emanate from it as you continue chewing.
7. Swallowing: When you feel ready to swallow the raisin, see if you can first detect the intention
to swallow as it comes up before you actually swallow the raisin.

8. Following: Finally, see if you can feel what is left of the raisin moving down into your
stomach, and sense how your body as a whole is feeling after you have completed this exercise.

… and write down your comments, thoughts, feelings from this exercise.

What was it like? What did you learn?








How did your buddy help you with learning this week?