Time Required
Five minutes daily for at least a week. Evidence suggests that mindfulness increases the more you practice it.
How to Do It
- Holding: First, take a raisin and hold it in the palm of your hand or between your finger and thumb.
- Seeing: Take time to really focus on it; gaze at the raisin with care and full attention—imagine that you’ve just dropped in from Mars and have never seen an object like this before in your life. 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.
- Touching: Turn the raisin over between your fingers, exploring its texture. Maybe do this with your eyes closed if that enhances your sense of touch.
- Smelling: Hold the raisin beneath your nose. With each inhalation, take in any smell, aroma, or fragrance that may arise. As you do this, notice anything interesting that may be happening in your mouth or stomach.
- Placing: Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to position it. Gently place the raisin in your mouth; without chewing, noticing how it gets into your mouth in the first place. Spend a few moments focusing on the sensations of having it in your mouth, exploring it with your tongue.
- 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 in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in your mouth and how these may change over time, moment by moment. Also pay attention to any changes in the object itself.
- Swallowing: When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.
- 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.
Why You Should Try It
Many of us spend our lives rehashing the past or rushing into the future without pausing to enjoy the present. Distracted from the world around us, our life might feel only half-lived, as we’re too busy to savor—or even notice—everyday pleasures.
Practicing mindfulness can help. Mindfulness helps us tune into what we’re sensing and experiencing in the present moment—it’s the ability to pay more careful attention to our thoughts, feelings, and bodily sensations, without judging them as good or bad. Research suggests that it can not only reduce stress but also increase our experience of positive emotions.
One of the most basic and widely used methods for cultivating mindfulness is to focus your attention on each of your senses as you eat a raisin. This simple exercise is often used as an introduction to the practice of mindfulness. In addition to increasing mindfulness more generally, the raisin meditation can promote mindful eating and foster a healthier relationship with food. Try it with a single raisin—you might find that it’s the most delicious raisin you’ve ever eaten.
Why It Works
By increasing awareness of internal mental and physical states, mindfulness can help people gain a greater sense of control over their thoughts, feelings, and behavior in the present moment. Paying closer attention to the sensations of eating can increase our enjoyment of our food and deepen our appreciation for the opportunity to satisfy our hunger. Mindfulness can also help people become more attuned to hunger and fullness signals and therefore avoid overeating or “emotional eating.” In the words of mindfulness expert Jon Kabat-Zinn, “When we taste with attention, even the simplest foods provide a universe of sensory experience.”
Evidence That It Works
Praissman, S. (2008). Mindfulness-based stress reduction: a literature review and clinician's guide. Journal of the American Academy of Nurse Practitioners, 20(4), 212-216.
Raisin Meditation is one of the practices included in Mindfulness-Based Stress Reduction (MBSR). Developed by Jon Kabat-Zinn and based on Buddhist teachings, MBSR is a six- to 10-week program that teaches various mindfulness techniques through weekly sessions and homework assignments. More information about this program is available in Kabat-Zinn’s book Full Catastrophe Living.
A review of research published between 2000 and 2006 concluded that MBSR is an effective treatment for reducing the stress and anxiety that accompany daily life and chronic illness.
Who Has Tried the Practice?
While there is no demographic data included in the above review, at least one study found that a mindfulness-based group therapy incorporating Raisin Meditation and Body Scan was effective in Japan. After eight weeks, Japanese people with depression and anxiety decreased in clinical symptoms and increased in self-compassion.
Research suggests that MBSR benefits the mental health of various groups, including the following:
- People in different cultures and countries, such as bilingual Latin-American families, university students in China, disadvantaged families in Hong Kong, low-income cyclo drivers in Vietnam, males with generalized anxiety disorder in Iran, Indigenous people in the Republic of Congo, and Aboriginal Australians.
- Women around the world, including pregnant women in China, rural women in India who experienced still-birth, at-risk women in Iran, Muslim women college students in the United Arab Emirates, American survivors of intimate partner violence, and socioeconomically disadvantaged Black women with post-traumatic stress disorder.
- People with certain diseases, such as New Zealanders with rheumatoid arthritis, male patients with heart disease in India, patients with diabetes in South Korea, cancer patients in Canada, breast cancer survivors in China, and HIV-positive individuals in Toronto, San Francisco, Iran, and South Africa.
More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.
Keep in Mind
The suitability of this meditation may vary depending on your culture or other life circumstances. even when certain adaptations are made. For example, when researchers taught this exercise in Tagalog and a raisin was swapped for the culturally familiar tomato, the participating Filipino elementary and high school students showed no changes in depression, anxiety, or emotion regulation.
For MBSR in general, a 2015 study found that the program “improved depressive symptoms regardless of affiliation with a religion, sense of spiritually, … sex, or age.” However, other studies suggest that MBSR may not benefit everyone equally:
- When MBSR was administered in Massachusetts correctional facilities, male prisoners experienced less mental health improvement than female prisoners.
- MBSR may not be beneficial in all cultural contexts. For Haitian mental health practitioners and teachers, MBSR contradicted some of their cultural worldviews and everyday practices. Brazilian medical students who participated in MBSR experienced no significant changes in mental health or quality of life.
Sources
“Eating One Raisin: A First Taste of Mindfulness.” Extension Service, West Virginia University.
Adapted from: Williams, M., Teasdale, J., Segal, Z., & Kabat-Zinn, J. (2007). The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness. New York: Guilford Press.
For More
Visit the Center for Mindfulness, founded by Jon Kabat-Zinn, Ph.D., at the University of Massachusetts Medical School
References
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Quick Description
The Raisin Meditation can help us learn to savor the pleasures of food, rather than eating mindlessly. Are you attuned to the present moment? Take our Mindfulness quiz to find out:
Comments
and Reviews
Patricia Colunga
Great! I loved it. I took 10 minutes to do it
Sara Molden
great
Sara Molden
great
Ulla Morgner
An oldie but a goodie.
Annamaria Gentile
A highly rewarding experience: a sensation of wonder for the mind and filling for the body!
Joanna L.
Raisin Meditation was great because, during meditation, I recalled pleasant memories from my early childhood. When I was 5 or 6, after each walk, my grandfather gave me raisins, I counted them, ate them, and then I listened to stories invented by my grandfather. Thank you for Raisin Meditation.
JoAnn
Delightful and entertaining! I felt like a happy little baby discovering their big toe for the first time! Made me chuckle ?
Monica Boyd
I tried clicking on the underlined meditations listed in the paragraphs above in my quiz score information. That didn’t work. The underlines disappeared when I clicked on the loving kindness meditation for example.
Rae-Ann Case
I loved being in the moment, as delicious as it was!
Kathleen Senay
It was ok but not my favorite.
Gail Yvonne Woodward
Food does not do it for me I tried an apple slice after the raisin failure but unable to focus
Shari Hilding-Kronforst
?
Marilyn Daley
Wasn’t able to consistently do it
shana maria verghis
this was fun. since I have also been an occasional food critic for a national daily I am very used to tactile and sensory experiences around food, but I iI finished it several days ago. I should have been done with silver linings by now. is there a tech error or something?
shana maria verghis
this was fun. since I have also been an occasional food critic for a national daily I am very used to tactile and sensory experiences around food, but I iI finished it several days ago. I should have been done with silver linings by now. is there a tech error or something?
shana maria verghis
this was fun. since I have also been an occasional food critic for a national daily I am very used to tactile and sensory experiences around food, but I iI finished it several days ago. I should have been done with silver linings by now. is there a tech error or something?
Jefre Lynne Danner
Fun! It made me slow down and truly experience the raisin
David Blumenstock
Well, I tried it one day and plan to finish out the week. I think I clicked "done" before I was done! Anyway, it was interesting and relaxing, maybe even surprisingly so.
Yasmin Shenoy
Savoring the feel, taste and color was a good meditation tool
Darsanne Schaal
Good! Interesting idea to mediate on a small piece of food.
Kathleen Mulchay
Calming
James David King
I preferred the other ones
antonio cancian
beautiful exercise, you feel to deepen all the senses and also you feel that it becomes part of you
Denia Ortega
Great experience
Kathleen Mulchay
I felt myself becoming calm and relaxed. The gift of nature, the gentle taste, even swallowing it gave me a feeling of being a part of awesome creation.
Joan Strasser Durrin
It's a great practice on being present. I noticed my mind wandering off. Holding onto something supported me to stay focused on the object.
colleen wilson
The past couple of weeks lost some focus, on my part, due to dental surgery that came up quite suddenly and caused a lot of "oral distraction" given the pain and anxiety. I will hope for more focus next week.
colleen wilson
It was really interesting, I'd been missing a lot, previously.
James David King
I didn't find it as good as the previous practices, which really worked well. Having said that I might try this one again after a couple of weeks and see if it works for me then
James David King
I didn't find it as good as the previous practices, which really worked well. Having said that I might try this one again after a couple of weeks and see if it works for me then
Coreen Kelley
I try this experience now with every bite full I eat. I find it's a way for me to slow down and appreciate my food more. Taking time to really enjoy and taste what I'm eating, aiding in digestion, fulfillment & bliss.
Jefre Lynne Danner
It was a meditative experience. My senses of touch, smell and taste seemed brighter
Larry S Brown
Dull
Cynthia Stader
I realized I tend to approach things with intensity. I wanted to take in everything about the raisin as if I were going to be tested. I caught myself, took some breaths, and relaxed into the task, enjoying it. I need to remember to do this more in every aspect of my life.
Susie Quarto
Excellent to create an every day practice.
Susie Quarto
I think it had useful idea to practice and be present. A piece of apple, or bread, anything is useful! It needs dedication and a bit of willingness so as to create a good every day practice!
caryn robinson
Explosion of lights in my mouth. joy & satisfcation. Yum!
Carol Waters
It reminds me how often I eat without thinking about it. My mind is on other things during meal times.
Shawna Moores
Overall it was helpful in tuning in to focus on something while not thinking of anything else
Dawn Walker-Elders
It was fine.
Carla King
I prefer to use this practice with a lovely dram of single malt whiskey. I sip it mindfully and take over an hour to sip one ounce.
Elizabeth Chadwick
I used a grape and a chocolate chip. Probably not a practice I will repeat very often.
Angelique
I did this with pieces of candy I was given. I think I realized that some things I think I like are not that great when you slow down and experience them deeply. Didn't enjoy some of the textures and flavors that I only experienced when I ate them slowly and consciously. Maybe the idea of some things being a treat is more psychological than anything else.
Hadbaa Elfatemi
I did it with a slice of lemon. Every morning this week, before drinking my tea. It was wonderful.
Mary E. Wylie
It was wonderful. I had to use fragments of chocolate chip cookies, but it worked well with that. I've done this many times in the past, but it was good to be reminded. I was able to eat somewhat mindfully for several days after each practice.
Rohan Fernandes
I haven't done this exercise in many years and it's been a long time since a raisin tasted this good to me.
Lisa Villasenor
I used a blackberry. I never noticed the little fibers on a blackberry before! It was a caming and meditative exercise. Really pulled me into the present. Especially the "Following" at the end where I took time to notice how it felt. I felt embodied.
Alison R Nelson Chabot
Interesting. I just had a glass of water whenever I remembers to do the exercise (before bed), so I switched raisin for water sip. It… was really challenging. Immediately noticed the instinct to swallow right away. Taking the time to pay attention really took focus and effort, but enhanced the sensation of water. Every sip turned incredibly refreshing. I hope to use this exercise in the future with many foods.
Shravani Bheema
Feel calm, focused, aware and present. Not too many thoughts running on parallel.
Shravani Bheema
Feel calm, focused, aware and present. Not too many thoughts running on parallel.
Joan Leonard
Beneficial— I noticed that there were moments that I found myself applying this practice to similar situations, for example first bite of a meal, slowing down and taking the time to taste, chew.
Patricia Penrose-Cashman
I've done this same exercise many times before. It was OK the first time, but not particularly helpful on subsequent practices.
Patricia Penrose-Cashman
I've done this same exercise many times before. It was OK the first time, but not particularly helpful on subsequent practices.
jeff wujek
good
Beth Ettensohn
Not new knowledge, but good reminder to be more mindful of my eating.
Beth Ettensohn
Good exercise for mindful eating
Candy Cates
Ok
Monica Moore
Ok, I’ve done meditation now for a while. I felt like this is more along the lines of mindfulness which is relaxing, but, for me, not as much as guided meditation.
Saskia Heijnen
I didn’t do it, but I have done it before. I’m a new mum usually doing this on my phone while feeding a baby so I couldn’t get to any raisins!
LeeAnne Cogdill
Eager to move on
Lara Hartman
I enjoy a similar practice with a cup of hot tea. It helps me slow down for a short time. Focusing on a small object increases my focus. I really got into the details of my raisin and a comparison of my senses.
Tiffany Anderson
Insightful - was introduced to this meditation during college decades ago and appreciate dining well and dining slowly now that I follow The Starch Solution and eat a whole food plant-based oil free diet. Mindful eating is transformational!
Andra Costache
I knew about this practice for a long time and hadn’t tried it until now. It really changed my perception on raisins 😊 it did make me enjoy the small, but full pleasure of experiencing a raisin.
Donna Loveland
I thought I was savoring the raisins in my oatmeal until I consumed one this slowly and consciously. A lovely reminder of the delight to be found in small things.
shee, soon-chiew
Causes me to slow down and learn to appreciate the small things
Elizabeth Lindsay
I was amazed that it actually took me almost the full 5 minutes!
Kate E Styrsky
Dried cranberry more vivid than raisin, more changeable when manipulated btwn fingers also more flavorful but I didn't feel more impressed by the taste, even with all the attention given more intrigued by the descriptive words that came up, the physical nature of the fruit
Ellen Macneil
What a great way to slow down and actually pay attention to what we put into our bodies!
Rochelle Julian
This practice definitely brings mindfulness to eating. It tastes so much better when I pay attention to eating in this way
Catherine Le Saux
I like to take a moment to reflect on the journey of the raisin or other food object before it got to my hand. It adds an element of gratitude to the experience when I think about my dependence on all the people who had to plant, cultivate, harvest, and transport just so I can have that one raisin.
Shonna Allen
In the last few months I have been practicing mindful eating. The only time I have difficulty with this is when eating with another person. The conversation takes over and before I know it the meal is over. The raisin meditation was a very interesting practice. I purchased organic raisins and they are much smaller than the store brand. However, they are so much sweeter in smell and taste! I also used this meditation with mandarin oranges, one segment at a time. I had my eyes closed during the whole meditation, feeling the texture, smelling the orange before I peeled and after. Doing my best to imagine them growing on their trees, the bright sun and the sweet smell of the blossoms. I believe that made the taste of that first segment even sweeter.
Linda K Brown
I try to be mindful--I even have a mindful tee shirt--but sometimes my mind wanders. My goal for this year is to be more present, especially doing everyday tasks.
Linda K Brown
I try to be mindful, however, sometimes I just zone out. One example, I put the cat's food in my bowl. When that happens, I try not to beat myself up, I remind myself to be present.
Nayelli Ocampo Quinto
I tried this with a raisin (eating it for about 8min) a long time ago. Since then, I try to savor at least one bite with each meal. Not for 8min, but for as long as I can. I forget to do this about 70% of the time. Repeating this exercise with such calm reminded me to enjoy my food more often and it is extra yummy with juicy foods.
Shelley Harris
I think it has meant I eat more mindfully
Karen blue
I've done this one before. It's a good one for slowing down and appreciating what you're eating
John Houle
Interesting.
John Dorrer
This had an impact as I took the Time and activated my senses that made an impression on my brain
John Dorrer
This had an impact as I took the Time and activated my senses that made an impression on my brain
Viki Sonntag
This practice is a wonderful reminder of what depths of experience are open to us when we just slow down enough to be mindful of the experience. The sweet gooiness of raisins makes me feel alive!
Mireille Garolla
Very interesting. I discovered texture and tastes I never thought would be there as I normally eat very quickly. I also had a sensation of fullness
Zel Phreewill Johnston
I found myself laughing by the end of it as I realized all the funny little things my tongue does as I’m eating. It’s crazy how much of life is just on auto piolt and we don’t enjoy the little things. This meditation gave me a reminder to slow down and be present. Life and consciousness are precious gifts.
Amy Geren
It helped to slow me down at other times that I was eating. Very different!
Amy Geren
It helped to slow me down at other times that I was eating. Very different!
Esther Gilbert
not as juicy as expected
Roger Moulton
Different each time i do it. Good for reflection and focus
Alex Davidson
Excellent as it profoundly pleased myself with my unexpected good performance
Emiliana Test September
I really enjoyed dedicating more attention to the sensation of taste which is so easy to take for granted during our busy lives.
Vera Chiba
la uva e un frutto prelibato, quindi e un piacere sentire gusto e profumo della uva. Per una colazione ricca da aggungere qualche bacca secca di uva ,se chiudi anche gli occhi sara piu piacevole
Daniel CC
Thoughts would be apple slices, feelings would be a banana and my behavior will be my cereal trough this week I hope to feel the present time and do awesome thanks
Kanika Promcharoen
Great to feel how a dry, crumbled tiny berry can created such an explosion of flavor.
Kanika Promcharoen
Great to feel how a dry, crumbled tiny berry can created such an explosion of flavor.
Nilesh Thali
Perhaps this practice should be called Raisin Awareness 😉 it's amazing how much more nuance my tongue was able to make out of the raisin's texture, than my fingers could.
Carol-Anne
Excellent - stops your mind ruminating.
Carol-Anne
I enjoyed this exercise as it kept me in the present moment and my mind did not wander as it usually does. Felt calm and relaxed and now appreciate a raisin for what it is.
Lindsay Ann Hanson
Learning to notice the impulse to chew and swallow and not obey the command - takes willpower ....
Elias Monteiro Bispo Filho
Nada extraordinário, mas foi a primeira prática.
Michele J. Bernal
It was interesting. I eat raisins (a lot of them) in my oatmeal on Sundays, but don't quite taste them as clearly as this one raisin in this practice! We'll see what subsequent days of the Raisin Meditation bring.
vallefloresl@gmail.com
I never eat raisings, I do not like so much, but when I had savoured the raising in this way it has been incredible, even, I enjoy eating the raising. Amazing
Anil Friedman
That is a great way of appreciating little beauties in life!
Jose Candelas
great way to look at something already familiar but with a new lens to really get to know what are really know about ourselves.
melissasmileuwokeup@gmail.com
I've always been a big fan of blonde/golden raised. Now I love them even more!
kusum jain
smells sweet, was soft in mouth and tastes pleasant
Rachel Cottrell
I enjoyed that one raisin more than gulping down a lot as I often do. Thank you
Cary Zahrbock
Good! I was surprised to notice how I began to salivate when I began to smell the raisin!
Nathalienathalie
A very good exercice to begin with Mindfulness
Natalie Pattinson
this works amazingly. i used a galaxy counter instead, and only wanted one! i am a binge eater - normally would be at least 10 in one sitting.
Rossy Cortes
It's really nice to explore different elements in this way
Zie Mental Art
In our creative writing class, we used this as a method for writing. It worked quite well.
Scout Wilkins
This is a beautifully simple explanation of a mindfulness practice that can be applied to anything, anywhere. Thank you.
Anthony Hayes
I savor my espresso coffee in the morning so much better
Beth Kaplan Bongar
I love this , I have developed a chocolate meditation called yumming . It is on my utube page beth bongar u tube. Enjoy
Chelsea Green
I love to practice mindful eating. Especially in the mornings with my coffee and something sweet 😊
Bob Esposito
Very useful real time learning. NOTE: Print and PDF buttons are not functioning
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.