{"id":252,"date":"2023-04-20T19:33:27","date_gmt":"2023-04-20T23:33:27","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/chapter\/1-10-mindfulness-practice-eating-raisins\/"},"modified":"2023-06-08T08:56:23","modified_gmt":"2023-06-08T12:56:23","slug":"1-10","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/chapter\/1-10\/","title":{"raw":"1.10 Mindfulness Practice: Eating Raisins","rendered":"1.10 Mindfulness Practice: Eating Raisins"},"content":{"raw":"<div class=\"1.10-mindfulness-practice-\u2013-eating-raisins\">\r\n\r\n<strong>Learning Objectives:<\/strong>\r\n<ul>\r\n \t<li>To support participants\u2019 awareness that mindfulness can be practiced during our everyday activities<\/li>\r\n \t<li>To engage participants in becoming more aware of their senses, thoughts and feelings<\/li>\r\n \t<li>To support participants in appreciating of our interconnectedness with others and the environment<\/li>\r\n<\/ul>\r\n<strong>Materials:<\/strong> Large size raisins (3 raisins for each participant), a spoon to distribute raisins\r\n\r\n<strong>Time<\/strong> <strong>Required:<\/strong> 20 minutes\r\n\r\n<hr \/>\r\n\r\n<h2 style=\"text-align: center\"><span style=\"margin-left: 26pt\"><\/span>Activities &amp; Instructions<\/h2>\r\n\r\n<hr \/>\r\n\r\n<h5><strong>Set-up<\/strong><\/h5>\r\n<ul>\r\n \t<li><em>Arrange<\/em> <em>all<\/em> <em>the chairs<\/em> <em>in a<\/em> <em>large <\/em><em>circle.<\/em><\/li>\r\n \t<li><em>Co-facilitators<\/em> <em>sit<\/em> <em>apart from<\/em> <em>each other<\/em> <em>to<\/em> <em>enhance integration<\/em> <em>with <\/em><em>participants.<\/em><\/li>\r\n<\/ul>\r\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.35pt;margin-right: 37.55pt\"><strong>Instructions To Participants<\/strong><\/h5>\r\n<strong><em>Facilitators<\/em><\/strong> <em>give<\/em> <em>each<\/em> <em>participant<\/em> <em>3<\/em> <em>large<\/em> <em>raisins.<\/em>\r\n<ul>\r\n \t<li><strong><em>Facilitator says<\/em><\/strong>, \u201cRaisins are a common snack. When we eat raisins, often we just pop them in our mouths without much thought. Today we invite you to discover a different experience in eating raisins.\u201d<\/li>\r\n \t<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cFirst. Take a raisin and eat it as you usually do, that is, just pop it in your mouth and eat it.\u201d\r\n<em style=\"text-align: initial;font-size: 1em\">(pause)<\/em><\/li>\r\n \t<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cNow get another raisin, put it in the palm of your hand and examine it in detail. <em>(Pause) <\/em>Notice the wrinkles on its skin, the various shapes of these wrinkles. <em>(Pause) <\/em>Notice the reflection of the light off its surface. <em>(Pause) <\/em>Look at it from a different angle and notice any changes.\u201d <em>(Pause<\/em>)<\/li>\r\n \t<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cCompare it with the other raisin next to it.\u201d<\/li>\r\n \t<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cNow pick up one of the raisins and roll it around between your fingers. <em>(Pause) <\/em>Feel the texture on the outside of the raisin, and the softness inside. (<em>Pause) <\/em>Notice the slightly sticky traces it leaves on your fingers as you move it back and forth.\u201d <em>(Pause) <\/em>For a moment, think about the how this grape, growing out of soil, has made it to your palm as a raisin. <em>(Pause) <\/em>think about all the people you are connected to through this raisin.\u201d <em>(Pause)<\/em><\/li>\r\n \t<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cPick it up, hold it close to your nose. Notice any smell.\u201d <em>(Pause) <\/em>Hold it now close to your ear. Notice any sound.\u201d <em>(Pause)<\/em><\/li>\r\n \t<li><strong>Facilitator continues,<\/strong> \u201cNow place the raisin in your mouth. Do not swallow it. Roll it around inside your mouth, over and under your tongue. <em>(Pause) <\/em>Roll it to the side between your jaw and cheek. Do not eat it. Hold it inside your mouth for 30 seconds.\u201d<\/li>\r\n \t<li><strong>Facilitator continues,<\/strong> \u201cWhen you are ready, eat the raisin slowly and note its taste. <em>(Pause) <\/em>Note the way it feels on your teeth as you chew it. <em>(Pause) <\/em>Feel how it slides down your throat as you swallow it.\u201d (<em>Pause<\/em> <em>and<\/em> <em>wait<\/em> <em>until<\/em> <em>everyone<\/em> <em>has finished eating the second raisin before starting again)<\/em><\/li>\r\n \t<li><strong>Facilitator continues, <\/strong>\u201cNow eat the last raisin, but eat it super slow. Chew the raisin as many times as you can until it turns into liquid mush in your mouth. <em>(Pause) <\/em>Is the flavor of the raisin different when you eat it super slow? (Pause) What does it feel like in your mouth as it falls apart? <em>(Pause) <\/em>How does it feel when you swallow it?\u201d <em>(Pause)<\/em>\u201d<\/li>\r\n \t<li><em>(After<\/em> <em>5-7<\/em> <em>minutes,<\/em> <strong>Facilitator<\/strong> <strong>#1<\/strong> <em>checks<\/em> <em>to<\/em> <em>see<\/em> <em>if<\/em> <em>participants<\/em> <em>have<\/em> <em>all<\/em> <em>finished<\/em> <em>eating<\/em> <em>a<\/em> <em>raisin<\/em> <em>super<\/em> <em>slow,<\/em> <em>and<\/em> <em>invites<\/em> <em>participants to share their experience.)<\/em><\/li>\r\n<\/ul>\r\n<h5 style=\"text-align: center\"><strong><span style=\"text-align: center;font-size: 1em\">Debriefing Questions<\/span><\/strong><\/h5>\r\n<ul>\r\n \t<li><em>\u201cWhat<\/em> <em>were<\/em> <em>your<\/em> <em>experiences<\/em> <em>like<\/em> <em>eating<\/em> <em>the<\/em> <em>raisins<\/em> <em>in<\/em> <em>each<\/em> <em>of<\/em> <em>these<\/em> <em>different<\/em> <em>ways?\u201d<\/em><\/li>\r\n \t<li><em>\u201cHow<\/em> <em>was<\/em> <em>the<\/em> <em>experience<\/em> <em>of<\/em> <em>eating<\/em> <em>the<\/em> <em>second<\/em> <em>raisin<\/em> <em>or<\/em> <em>the<\/em> <em>third<\/em> <em>raisin<\/em> <em>different<\/em> <em>than<\/em> <em>your<\/em> <em>usual<\/em> <em>raisin<\/em> <em>eating<\/em> <em>experiences?<\/em> <em>Did<\/em> <em>you notice<\/em> <em>any new sensations, thoughts or reflections?\u201d<\/em><\/li>\r\n \t<li><em>\u201cWhen<\/em> <em>you<\/em> <em>were<\/em> <em>asked<\/em> <em>to<\/em> <em>think<\/em> <em>about<\/em> <em>how<\/em> <em>the<\/em> <em>raisin<\/em> <em>got<\/em> <em>from<\/em> <em>where<\/em> <em>it<\/em> <em>was<\/em> <em>grown<\/em> <em>to<\/em> <em>your<\/em> <em>mouth,<\/em> <em>what<\/em> <em>came<\/em> <em>to<\/em> <em>your<\/em> <em>mind?\u201d<\/em><\/li>\r\n<\/ul>\r\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.25pt;margin-right: 48.2pt\"><strong>Key Summary Points<\/strong><\/h5>\r\n<ul>\r\n \t<li>Mindfulness can be practiced at all moments in our everyday life \u2013 eating, bathing, answering the phone, etc. \u2013 when we stop multi-tasking; turn-off the \u201cauto-pilot\u201d; and be present to observe our experiences.<\/li>\r\n \t<li>As we develop new awareness and embody mindfulness through practice, we will be able to gain new experiences on many things that we do in a taken-for-granted manner.<\/li>\r\n \t<li>Mindfulness practice enables us to defuse from rigid ideas and inflexible practices.<\/li>\r\n \t<li>Mindfulness practice also enables us to recognize that we are interdependent and interconnected to other people, the environment and all beings.<\/li>\r\n<\/ul>\r\n<strong>Source:<\/strong>\r\n<ul>\r\n \t<li>Hayes (2005), Get out of your mind and into your life. (p.111). Oakland, CA: New Harbinger Publication, Inc.<\/li>\r\n \t<li>N\u0125\u00e1t H<em>\u1ea1<\/em>nh, T. (2008). The miracle of mindfulness: A manual on meditation Rider.<\/li>\r\n<\/ul>\r\n<\/div>","rendered":"<div class=\"1.10-mindfulness-practice-\u2013-eating-raisins\">\n<p><strong>Learning Objectives:<\/strong><\/p>\n<ul>\n<li>To support participants\u2019 awareness that mindfulness can be practiced during our everyday activities<\/li>\n<li>To engage participants in becoming more aware of their senses, thoughts and feelings<\/li>\n<li>To support participants in appreciating of our interconnectedness with others and the environment<\/li>\n<\/ul>\n<p><strong>Materials:<\/strong> Large size raisins (3 raisins for each participant), a spoon to distribute raisins<\/p>\n<p><strong>Time<\/strong> <strong>Required:<\/strong> 20 minutes<\/p>\n<hr \/>\n<h2 style=\"text-align: center\"><span style=\"margin-left: 26pt\"><\/span>Activities &amp; Instructions<\/h2>\n<hr \/>\n<h5><strong>Set-up<\/strong><\/h5>\n<ul>\n<li><em>Arrange<\/em> <em>all<\/em> <em>the chairs<\/em> <em>in a<\/em> <em>large <\/em><em>circle.<\/em><\/li>\n<li><em>Co-facilitators<\/em> <em>sit<\/em> <em>apart from<\/em> <em>each other<\/em> <em>to<\/em> <em>enhance integration<\/em> <em>with <\/em><em>participants.<\/em><\/li>\n<\/ul>\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.35pt;margin-right: 37.55pt\"><strong>Instructions To Participants<\/strong><\/h5>\n<p><strong><em>Facilitators<\/em><\/strong> <em>give<\/em> <em>each<\/em> <em>participant<\/em> <em>3<\/em> <em>large<\/em> <em>raisins.<\/em><\/p>\n<ul>\n<li><strong><em>Facilitator says<\/em><\/strong>, \u201cRaisins are a common snack. When we eat raisins, often we just pop them in our mouths without much thought. Today we invite you to discover a different experience in eating raisins.\u201d<\/li>\n<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cFirst. Take a raisin and eat it as you usually do, that is, just pop it in your mouth and eat it.\u201d<br \/>\n<em style=\"text-align: initial;font-size: 1em\">(pause)<\/em><\/li>\n<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cNow get another raisin, put it in the palm of your hand and examine it in detail. <em>(Pause) <\/em>Notice the wrinkles on its skin, the various shapes of these wrinkles. <em>(Pause) <\/em>Notice the reflection of the light off its surface. <em>(Pause) <\/em>Look at it from a different angle and notice any changes.\u201d <em>(Pause<\/em>)<\/li>\n<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cCompare it with the other raisin next to it.\u201d<\/li>\n<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cNow pick up one of the raisins and roll it around between your fingers. <em>(Pause) <\/em>Feel the texture on the outside of the raisin, and the softness inside. (<em>Pause) <\/em>Notice the slightly sticky traces it leaves on your fingers as you move it back and forth.\u201d <em>(Pause) <\/em>For a moment, think about the how this grape, growing out of soil, has made it to your palm as a raisin. <em>(Pause) <\/em>think about all the people you are connected to through this raisin.\u201d <em>(Pause)<\/em><\/li>\n<li><strong>Facilitator<\/strong> <strong>continues,<\/strong> \u201cPick it up, hold it close to your nose. Notice any smell.\u201d <em>(Pause) <\/em>Hold it now close to your ear. Notice any sound.\u201d <em>(Pause)<\/em><\/li>\n<li><strong>Facilitator continues,<\/strong> \u201cNow place the raisin in your mouth. Do not swallow it. Roll it around inside your mouth, over and under your tongue. <em>(Pause) <\/em>Roll it to the side between your jaw and cheek. Do not eat it. Hold it inside your mouth for 30 seconds.\u201d<\/li>\n<li><strong>Facilitator continues,<\/strong> \u201cWhen you are ready, eat the raisin slowly and note its taste. <em>(Pause) <\/em>Note the way it feels on your teeth as you chew it. <em>(Pause) <\/em>Feel how it slides down your throat as you swallow it.\u201d (<em>Pause<\/em> <em>and<\/em> <em>wait<\/em> <em>until<\/em> <em>everyone<\/em> <em>has finished eating the second raisin before starting again)<\/em><\/li>\n<li><strong>Facilitator continues, <\/strong>\u201cNow eat the last raisin, but eat it super slow. Chew the raisin as many times as you can until it turns into liquid mush in your mouth. <em>(Pause) <\/em>Is the flavor of the raisin different when you eat it super slow? (Pause) What does it feel like in your mouth as it falls apart? <em>(Pause) <\/em>How does it feel when you swallow it?\u201d <em>(Pause)<\/em>\u201d<\/li>\n<li><em>(After<\/em> <em>5-7<\/em> <em>minutes,<\/em> <strong>Facilitator<\/strong> <strong>#1<\/strong> <em>checks<\/em> <em>to<\/em> <em>see<\/em> <em>if<\/em> <em>participants<\/em> <em>have<\/em> <em>all<\/em> <em>finished<\/em> <em>eating<\/em> <em>a<\/em> <em>raisin<\/em> <em>super<\/em> <em>slow,<\/em> <em>and<\/em> <em>invites<\/em> <em>participants to share their experience.)<\/em><\/li>\n<\/ul>\n<h5 style=\"text-align: center\"><strong><span style=\"text-align: center;font-size: 1em\">Debriefing Questions<\/span><\/strong><\/h5>\n<ul>\n<li><em>\u201cWhat<\/em> <em>were<\/em> <em>your<\/em> <em>experiences<\/em> <em>like<\/em> <em>eating<\/em> <em>the<\/em> <em>raisins<\/em> <em>in<\/em> <em>each<\/em> <em>of<\/em> <em>these<\/em> <em>different<\/em> <em>ways?\u201d<\/em><\/li>\n<li><em>\u201cHow<\/em> <em>was<\/em> <em>the<\/em> <em>experience<\/em> <em>of<\/em> <em>eating<\/em> <em>the<\/em> <em>second<\/em> <em>raisin<\/em> <em>or<\/em> <em>the<\/em> <em>third<\/em> <em>raisin<\/em> <em>different<\/em> <em>than<\/em> <em>your<\/em> <em>usual<\/em> <em>raisin<\/em> <em>eating<\/em> <em>experiences?<\/em> <em>Did<\/em> <em>you notice<\/em> <em>any new sensations, thoughts or reflections?\u201d<\/em><\/li>\n<li><em>\u201cWhen<\/em> <em>you<\/em> <em>were<\/em> <em>asked<\/em> <em>to<\/em> <em>think<\/em> <em>about<\/em> <em>how<\/em> <em>the<\/em> <em>raisin<\/em> <em>got<\/em> <em>from<\/em> <em>where<\/em> <em>it<\/em> <em>was<\/em> <em>grown<\/em> <em>to<\/em> <em>your<\/em> <em>mouth,<\/em> <em>what<\/em> <em>came<\/em> <em>to<\/em> <em>your<\/em> <em>mind?\u201d<\/em><\/li>\n<\/ul>\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.25pt;margin-right: 48.2pt\"><strong>Key Summary Points<\/strong><\/h5>\n<ul>\n<li>Mindfulness can be practiced at all moments in our everyday life \u2013 eating, bathing, answering the phone, etc. \u2013 when we stop multi-tasking; turn-off the \u201cauto-pilot\u201d; and be present to observe our experiences.<\/li>\n<li>As we develop new awareness and embody mindfulness through practice, we will be able to gain new experiences on many things that we do in a taken-for-granted manner.<\/li>\n<li>Mindfulness practice enables us to defuse from rigid ideas and inflexible practices.<\/li>\n<li>Mindfulness practice also enables us to recognize that we are interdependent and interconnected to other people, the environment and all beings.<\/li>\n<\/ul>\n<p><strong>Source:<\/strong><\/p>\n<ul>\n<li>Hayes (2005), Get out of your mind and into your life. (p.111). Oakland, CA: New Harbinger Publication, Inc.<\/li>\n<li>N\u0125\u00e1t H<em>\u1ea1<\/em>nh, T. (2008). The miracle of mindfulness: A manual on meditation Rider.<\/li>\n<\/ul>\n<\/div>\n","protected":false},"author":486,"menu_order":10,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-252","chapter","type-chapter","status-publish","hentry"],"part":208,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":5,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/252\/revisions"}],"predecessor-version":[{"id":776,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/252\/revisions\/776"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/parts\/208"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/252\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/media?parent=252"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapter-type?post=252"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/contributor?post=252"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/license?post=252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}