You might like to find a posture that's comfortable.
This isn't a really formal practice,
But you might like to have both feet on the ground.
Sometimes we feel a bit more stable,
A bit more present when we've got both feet on the ground.
Maybe just allowing the shoulders to slide down the back,
Being comfortable.
And arriving here,
Noticing where you are.
And you can choose to close the eyes if you'd like,
Or you can have them open,
Whatever you'd like to do.
And if you're having them open,
Then maybe just turning away from the screen,
Having a little bit of screen free time.
Feeling the feet on the ground.
Noticing the sit bones.
And now picking up whatever it is you're going to be,
And holding it in your hand.
Perhaps holding it between two fingers,
If it's small enough for that.
And really just sensing the weight of this object,
This food.
How does it feel to hold it?
Maybe rolling it from side to side,
Noticing the texture.
Seeing if it's possible not to be noticing the idea of this food,
But how does it actually feel in this moment?
And maybe a preconceived idea of what the texture will be like.
What's there right now?
Perhaps it's smooth or rough,
Maybe it's sticky.
Maybe the texture,
The sensation is changing as you roll it between your fingers.
Temperature.
And seeing if you can leave that judgemental part of you at the door,
Not worrying if it wants to come along.
And bringing the raisin up to your ear now.
Rolling it between your fingers.
Noticing if there's any sound.
Can you hear anything?
Noticing if that little voice is coming into your mind saying that this was ridiculous,
Or something else.
Might feel strange to do this,
It's okay.
But what does this sound like?
Maybe it sounds like nothing.
That too is a noticing and experience.
And now moving the raisin or whatever it is you're eating,
And placing it in front of the nostrils.
Breathing it in.
What do you notice?
What does it smell like?
There may be no smell at all.
Bringing that interest,
That curiosity.
And now moving this raisin,
This food,
And just placing it very gently on your bottom lip.
Sensing the touch.
And again,
Perhaps you can feel the texture.
We have more nerve endings in our lips than in our fingers.
Noticing what does it feel like to rest this on your lip.
Perhaps you also notice that there's a mouth starting to salivate.
Is there an intention,
An inclination to eat?
I might be now placing the raisin,
The food,
Between your teeth.
Not biting it yet.
Noticing the texture.
Is it squishy?
Is it hard?
Is there an intention to bite it?
And then when you're ready,
Taking a bite.
How does it feel as your teeth cut through this food?
And now taking another bite and just chewing now.
Noticing the flavour.
Perhaps imagining that you've never experienced this before.
What does it taste like?
Is it possible to be really interested in your experience in this moment?
How does it feel to move this round your mouth,
Tongue,
The teeth?
Is it possible to notice this without swallowing?
Not worrying if you do swallow.
And whenever you feel ready,
In your own time,
Swallowing this food.
And noticing what's the absence of a raisin like?
Perhaps there's an aftertaste.
Perhaps there's thinking.
And coming towards the end of the practice now,
Releasing your awareness of the raisin.
Noticing once more the feet on the ground,
The sit bones.
Maybe taking a deep breath in and out.
And whenever you're ready,
Bring a little movement back to the body,
Stretching,
Moving the fingers and the toes.
And whenever you're ready,
Slowly starting to float the eyes open.
