instructions

In this exercise, take a few raisins and pretend you have never seen a raisin before. Pay careful attention to:

The way the raisin looks;

How it feels;

How their skin responds to its manipulation;

Its smell;

Its taste.

Focusing on the single object of the raisin is meant to bring your mind to the present, to what is right in front of them. We may be used to raisins, and not used to taking time to actually notice them. “By focusing on the raisin in your hand and making a point to notice everything about it, they are unlikely to be expending energy, time, and attention on worrying or ruminating about other parts of your lives.” When you follow these instructions and take notice, it is much easier to focus on what is in front of you. If your mind does wander, that is natural too. Gently guide it back to the exercise.