Mindful-eating exercise

Take a single raisin in your hand — or substitute a nut or Hershey’s Kiss — and examine its texture, color and patterns. Where is it shiny and where is it dull? Observe whether it’s soft or hard, smooth or rough. Bring it to your nose and smell it. Notice your feelings as you smell: pleasant, unpleasant, or neutral. Next place the raisin on your tongue and let it sit there for a moment. Use your tongue to explore the raisin and notice how its touch is different from the touch of your fingers. Position the raisin between your teeth and bite down, feeling the squishy softness. Notice whatever tastes and feelings arise as you chew the raisin. Stay with the experience of tasting and chewing the raisin. Continue chewing until it falls apart in your mouth and then swallow, focusing on the movement of your digestive muscles. Take a moment to notice the new feeling of emptiness in your mouth and any residual taste of the raisin. D.K.

Mindful-walking exercise

This is best performed walking very slowly, so find a quiet spot, either indoors or out, where you won’t feel self-conscious. Carefully lift one foot and leg, and notice the sensation of lifting in terms of your balance and movement. Gradually move your foot through space, noticing how your muscles feel as they move. Place your foot back on the ground and notice any sensations that arise as your foot makes contact. Now move the other foot, lifting it slowly, pushing it forward, and placing it back down. You may notice that the slower pace throws your balance off slightly, so experiment at a pace that works for you. Continue to walk until you reach the end of the path, whether a street block or a hallway. Pause for a moment and notice the sensation of standing still: the air, the sounds, the colors surrounding you. Once you feel fully aware of the moment, turn around and walk slowly back. D.K.

Breath awareness meditation

One popular form of mindfulness meditation focuses on the breath. Sit comfortably on a chair or meditation cushion in a straight posture. Imagine that a string is attached from your head to the ceiling, lengthening your spine. Close your eyes and breathe naturally, focusing on the breath as it enters and exits your lungs. As you observe the breath, note the rising and falling sensations of your belly; try to follow the cycle of the breath: inhalation, exhalation, back to inhalation. Don’t try to control the speed of your breathing. This is simply an observation exercise. Distracting thoughts will come into your head but simply acknowledge them, without judgment, and bring your attention back to your breathing. Continue the practice for 20 minutes to get the full effects of the meditation. D.K.