Welcome to our first mindfulness exercise: the “Raisin Meditation.”
When I completed my first mindfulness workshop myself, I wrote down key lessons I wanted to remember, self-reflections and notes on my progress into a small notebook. At the end of this meditation, I will invite you to do the same — to write down your reflections about the Raisin Meditation in your own little workbook. If you would like to do this, then please have a notebook (or some paper) and a pen handy when you start the meditation.
The only other thing you will need is a quiet place to sit — and, a raisin.
Please make sure that you are not going to be interrupted or distracted for the next 9 minutes (= the duration of this exercise).
I recommend you to practice the Raisin Meditation at least twice. It would be good to complete these two meditations within the next 5 days.
Keep in mind that the more often you practice your mindfulness — even if it is with brief exercises — the longer-lasting and more impactful the effects.
Seize this time now to set yourself a strong inner anchor for the upcoming marathon under Covid-19. The exercise should feel good to you — like a special treat.
Now enjoy this 9-minute time to yourself, alone with your senses — and see what it feels like to consciously anchor yourself in the “here and now!”
Click on the image below to start.
— Annegret Hannawa