How to mindfully...

Eat

Take a single raisin in your hand -- or substitute a nut or Hershey's kiss -- and examine its texture, color and patterns. Where is it shiny and where is it dull? Observe whether its soft or hard, smooth, or rough. Bring it to your nose and smell it. Notice your feelings as you smell: pleasant, unpleasant, or neutral. Next place the raisin on your tongue and let it sit there for a moment. Use your tongue to explore the raisin and notice how its touch is different from the touch of your fingers. Position the raisin under your teeth and bite down feeling the squishy softness. Notice whatever tastes and feelings arise as you chew the raisin. Stay with the experience of tasting and chewing the raisin. Continue chewing until it falls apart in your mouth and then swallow focusing on the movement of your digestive muscles. Take a moment to notice the new feeling of emptiness in your mouth and any residual taste of the raisin.