May: Spring Meditation

“Do you have two minutes? That’s enough time to recharge and refocus. Take a quick break to enjoy this spring-inspired guided meditation, led by Neda Gould, Ph.D., director of the Johns Hopkins Mindfulness Program. #MindfulMeditation #JohnsHopkins”

April: Mindful Eating

Mindful Eating is the practice of involving all senses while eating and focusing solely on your food.

Positive Psychology writes a wonderful article on mindful eating found herePlease visit Berkely’s the Greater Good website for the Raisin Meditation* description and podcast. But here are the basics of the exercise:

  1. Hold the raisin 
  2. Look at the raisin and closely examine it, noticing its divots, sheen, and wrinkled skin
  3. Feel the raisin between your fingers, is it rough or smooth, hard or squishy? (try this part with your eyes closed)
  4. Smell the raisin, notice the slight fragrance of the raisin and pay close attention to your bodily functions (are you salivating?)
  5. Place the raisin on your lips and notice how it makes its way onto your tongue (again, pay attention to your bodily functions – did you notice the reflexes of your arm moving towards your mouth? Did you notice the anticipation of wanting to eat the raisin?)
  6. Slowly chew and taste the raisin. Notice the texture between your teeth, the flavor enveloping your mouth, and the sensation of taste
  7. Swallow the raisin once you are satisfied with the taste and see if you can consciously notice the muscles involved in swallowing
  8. Afterwards, pause and think about everything you experienced during this moment. How did your body feel? Imagine how this exercise can help you appreciate other bites of food.

Enjoy your mindful eating experience!! 

***Please note that you can do this exercise with other foods too, if you are not into raisins, try it with a jelly bean or chocolate like the video below describes!***

If you are comfortable, we would love to hear your suggestions for future mindful exercises or your experiences during this mindful exercise. 

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