Ah the raisin meditation! A friend of mindfulness teachers and students all over the world. This practice elicits so many different responses from people. Once you've completed the practice, whatever your response to it, do take a few moments for inquiry and remember there is guidance on the website for this.

So, taking a few moments to settle, making sure you're comfortable, and really set your intention towards an open and curious mind, feeling ready to just see what happens in this practice.

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Place a single raisin onto the palm of your hand. Notice the weight and presence of the raisin, the feeling of contact with your skin. And using whichever senses are available to you, we're going to deliberately explore this little fruit, noticing its shape, texture, smell, and taste. You can adapt this practice, as you can with any of the practices offered in this book, to accommodate any sensory impairments or limitations that many of us have. Really drawing on and appreciating the senses that are available to you.

As we experience through the senses, we'll also notice any thinking that arrives. Maybe memories, stories, ideas, or expectations. Or indeed when the mind drifts off to other things. Spend a few moments now taking in the visual details of the raisin, its shape, the folds, ridges and creases and little variations in the skin. Maybe you can bring some curiosity to this little fruit.

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Using your other hand, pick up the raisin and feel its texture. Give it a squeeze. Notice the difference between the tougher outside skin and the soft insides. You could roll the raisin between your fingers. Maybe there is stickiness or crunchiness. As best you can, experiencing the raisin directly through touch.

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You may have noticed that you have stopped directly experiencing the raisin and instead have tuned back into thinking. Maybe there is some commentary playing in the mind about the raisin or this practice. Maybe a bit of cynicism, boredom, or amusement.

Gently bring your full attention back to the sensory experience of seeing and touching. / Hold the raisin to your nose, noticing any scent or sweetness - or maybe nothing much. And if you'd like to, bringing the raisin up towards your mouth, placing it gently against your lips. Maybe there's a reaction in your mouth; / and gently place the raisin on your tongue, noticing and resisting any urge to chew. Maybe the mouth is watering now. Allow any subtle flavour to register on your taste buds.

Take a small bite of the raisin, noticing how the tongue and teeth coordinate automatically. Maybe there's a sudden intensity of flavour. Chew slowly and notice the impulse to swallow the raisin. And then you might feel the changing texture in your mouth. And as you swallow the raisin, notice the sensation as it disappears. Maybe some flavour remains in the mouth.

/ Coming back now to the sights or sounds of the world around you.

And if one raisin wasn't enough, there's an optional practice to eat some more. And if mindful eating appeals to you, I've included another recording with some guidance on this specifically, so head back to the website for this.