• Mark Curtis

Mindful Eating, Ariadne, Hungary

Updated: Apr 15, 2019


Eating Grapes, by Marillo.


Submission by: Gyöngyvér Orsovszky

Organisation: Ariadne Cultural


Title: Mindful eating with a raisin

Type: prevention

Focus: sensory consciousness, attention span

Duration: appr. 15 minutes




The exercise is to improve our senses by examining a raisin by touching and putting it to our mouse.

Approach the exercise with an open mind and a gentle curiosity. There are no rights or wrongs.

1. Take the raisin and hold it in the palm of your hand or between your finger and thumb. Focus on it, imagine that you’ve never seen an object like this before in your life.

2. Take a good look: Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.

3. Explore how it feels in your hand: Turn the raisin over between your fingers, exploring its texture, maybe with your eyes closed if that enhances your sense of touch.

4. Smell the raisin: Holding the raisin beneath your nose, with each inhalation drink in any smell, aroma, or fragrance that may arise, noticing as you do this anything interesting that may be happening in your mouth or stomach.

5. Place the raisin in your mouth: without chewing, noticing how the body has to move to get it into the mouth in the first place. Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.

6. Tasting: When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing. Then, very consciously, take one or two bites into it and notice what happens, experiencing any waves of taste that come from it as you continue chewing. Without swallowing yet, notice the sensations of taste and texture in the mouth and how these may change over time, moment by moment, as well as any changes in the object itself.

7. Swallow the raison: Focus on the sensation. Is there a lingering taste? How do you feel physically and emotionally? Take a little while to consider the experience.

With this exercise we learn how to really pay attention in our everyday life. Most of the time our perception is very superficial and we are not really aware of our surroundings. We are not really aware of ourselves. We learn that every little thing in life is important and unique. We are important and unique.

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