Mindful eating, day 14: Enjoy something tiny

Today's challenge: Use all your senses to enjoy a small bite of food.

TODAY'S CHALLENGE Use all your senses to enjoy a small bite of food. Today's exercise incorporates all of the senses — touch, sight, taste, hearing,and smell — and will allow you to build on the skills that you have learned during the past weeks. You will need three raisins and the journal or device you're taking notes in. If you don't like eating raisins, you can use another small piece of food such as: chocolate chips mini marshmallows nuts such as cashews, peanuts, or almonds grapes or berries Once you're seated in a comfortable position, follow these steps: Hold the raisins in your hands and examine them. What do you see? Next, notice how the raisins feel in the palm of your hand. What is their texture like? Now, bring the raisins to your nose and inhale. What do you smell? Next, bring the raisins to your ear, moving them back and forth between your fingers. What do you hear? Finally, choose one raisin and place it in on your tongue. Slowly move the raisin around your mouth, honoring any feelings or sensations that arise. When you're ready, begin to chew slowly, noticing the taste and how it changes over time, then swallow. Take notes on your experience of eating the first raisin before eating the next one. You can also listen to the guided audio version of this exercise from the Center for Mindful Eating, led by Lynn Rossy, PhD. Until tomorrow, The Healthline Team Top Nutrition Stories 7 Harmful Effects of Overeating READ ON › What Is the Impossible Burger, and Is It Healthy? READ ON › Does Watermelon Have Benefits for Pregnancy? READ ON › Do Biotin Supplements Encourage Beard Growth? READ ON › Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107