Much is talked about the benefits of meditation, but many believe it is very complex or difficult to practice, The Grape exercise is proof that this is not true, it is a simple activity that does not take long and helps you relax in minutes.
Raisin exercise is a training technique to develop concentration and mindfulness, but also to practice breathing. In all forms of meditation, the action of breathing is fundamental, because other actions depend on it.
“When you are present, you can allow the mind to be as it is without being involved with it. -Ekhart Tolle-
It is important to know that the exercise of raisins is especially recommended for people who do not have much experience in meditation, as it helps them to become familiar with this type of practice, it is recommended to do so when you feel a lot of anxiety. or has had a difficult experience.
Breath control is critical in any relaxation exercise, when you breathe properly oxygenate your entire body, especially your brain, and this is the basis for your body and mind to start working at a quieter pace.
It’s common to breathe quickly and superficially, even if you don’t realize it, it’s because you pay attention to a lot of things at the same time and you’re not really in touch with your body. moment and take a deep breath, it’s as if your mind and emotions are establishing an anchor that gives you stability.
The first thing to keep in mind is that breathing must be done through the nose and with the mouth closed, correct breathing is nasal, never with the lips parted, at the same time that when inhaling and exhaling deeply, the belly must move and show some changes.
The ideal is to start by focusing your attention on how you breathe, do not try to control or change your breathing, this willingness to control everything or do everything correctly is an obstacle, naturally and spontaneously, taking care of your breathing will slow it down a bit.
The exercise of raisins is very simple. To do this, in principle, you will only need three raisins, you must go to a quiet place, where you can be alone without being interrupted, then just take one of the raisins and eat as you wish.
The second part of the exercise is to focus on the breath and then take the second raisins, this time do not eat them mechanically. As soon as you put the raisins in your mouth, try to pay attention to the texture, flavor, and different properties.
Do it as long as you need it and chew slowly, trying to understand how the fruit passes through your mouth, tongue, teeth, taste, throat?Try to feel it as long as possible.
Finally, you have to get the third raisins. Before taking it to your mouth, watch it, feel it slowly in your hand to perceive its texture. Feel it with your eyes closed to feel it. If you think it’s appropriate, delete it. Then put it in your mouth, without following special instructions, do it however you want. And it’s over.
Meditation seeks to mitigate and stop the ideas and emotions found in the mind, however, it is not easy, because we are constantly invaded by them, in fact, we initially reject the possibility of emptying the mind.
The Raisin exercise consists of training to gradually achieve the goal of eradicating these ideas and emotions that invade the mind, by focusing attention on a single point and bringing this contemplative act to its maximum expression, we clear the mind and this provides a sense of tranquility. renewal.
If you are very upset, this exercise will be a great way to regain composure, in fact it can be done with any fruit, but raisins are highly recommended as they are small and have many properties of aroma, flavor, etc. this exercise and check for yourself whether it is effective or not.