photo by wimuwi73

This exercise introduces the concept of mindfulness in a tangible way. It helps improve our relationship with food and reduce emotional or impulsive eating.

Mindful eating: A raisin

1. Take one raisin and keep it in your hand.
2. Hold the raisin in the palm of your hand. Feel the weight of it.
3. Look at this raisin. Notice any unique features of your raisin. Let your eyes explore every part; examine the highlights where light shines, its darker crevasses, its folds and ridges.
4. Hold the raisin between your fingers and turn it. Notice its texture and its “topography.”
5. Hold the raisin to your ear. Squish it a bit. Does it make a sound? Take note of any sensations you feel.
6. Hold the raisin beneath your nose, and with each inhalation drink in any smell, aroma or fragrance that may arise, noticing as you do this if there’s anything interesting happening in your mouth or stomach.
7. Simply notice any thoughts that you may have, such as likes or dislikes, without trying to push them away.
8. With awareness, slowly bring the raisin to your lips, noticing how your hand and arm know exactly where to position it, perhaps noticing that saliva starts to get secreted as you bring the raisin towards your mouth.
9. Gently place the raisin in your mouth, without chewing notice how it gets into the mouth in the first place. Spend a few moments exploring the sensations of having it in your mouth, exploring it with your tongue.
10. Notice to which side your tongue pushes the raisin.
11. When you’re ready, prepare to chew the raisin.
12. Then very consciously, take one or two bites into the raisin and notice what happens in the aftermath, experiencing any waves of taste that emanates from it as you continue chewing.
13. Resist the urge to swallow the raisin. Notice the sensation of taste—the juice of the raisin and its texture in your mouth and how these change over time, as well as any changes in the raisin itself.
14. See if you can first detect the intention to swallow as it comes up, so that you experience this sensation consciously before you actually swallow the raisin.
15. Finally, swallow the raisin—see if you can feel the raisin going down towards your stomach and even entering your stomach. Perhaps noticing what it feels like to be one raisin heavier.
16. Sense how the body as a whole feels after completing this mindful eating exercise. Notice your thoughts.

The Earth element is associated with times of change throughout the year, which happen between each of the seasons around the two solstices and the two equinoxes. 

Solstices and equinoxes are astronomical event of the Sun reaching its highest position in the sky as viewed from the North or South Pole, one day to mark the onset of the winter season and one day to mark the onset of the summer season of 72 days each . On these days the tilt of the axis of the Earth (with respect to the Sun) is the maximum at 23° 26′. A transition phases begin about 7 days before each solstice and equinox and continue for about 7 days after, which constitute an approximate three-week period of adjustment between the seasons. Totaling 72 days, the Doyo, or Earth, is its own “mini-season”. It is a time of transformation and balancing, as well as a time of fluctuating temperature and weather before completely transitioning to the next season. It is common for people to get sick or have health complications during these transitional periods. It presents an opportunity for us to fortify our own internal Earth, to claim or reclaim our central and rightful position between heaven and Earth, and to allow the proper flow of energy (qi) and healing light through us.

This mini-season invites us to center before adjusting to the change of season. Every season has an organ system that peaks, a balancing taste, sound, color, direction. Learning and developing habits that optimize our mind, body, spirit each season, trains us in the ever changing nature of life. When we seek stability in external forces like jobs or relationships, we may not cope well when they change.  However when we embrace dynamic lifestyle habits of each season, we learn to relax and even rejoice in the ever changing nature of reality.

During this transition season, literally practice balancing exercise. 

Tree pose

1. From standing, shift your weight onto your right foot.
2. Position your left foot to the side with your heel lifted, or place the sole of your foot against your ankle, shin, or thigh.
3. Place your hands in any comfortable position.
4. Hold for up to 1 minute.
5. Then do the opposite side.

*During this exercise, avoid placing your foot on your knee.*

Heel-to-toe walk

1. Stand with your heels pressing into a wall.
2. Place your left foot in front of your right foot.
3. Touch your left heel to your right toes.
4. Then place your right foot in front of your right foot.
5. Touch your right heel to your left toes.
6. Continue for 20 steps.

Mind-Body Balance Exercise

After a series of at least 8 physical balance postures, sit quietly and notice your next 8 breaths.

Now reflect on any upcoming changes that you are facing for a minimum of 8 minutes.

Decisions made from a centered and quiet place, can be trusted.

Decisions made from anxiety, worry, reaction and stress, are to be avoided.