We can use any activity as an opportunity to be present. Eating a clementine with awareness provides many sensory experiences that connect us with the here-and-now. Materials needed for this meditation: one clementine (other similar piece of fruit). It helps to bring to this exercise an attitude called “beginner’s mind”: approaching it as though you’ve never before seen a clementine.

If you like you can do the same sort of thing with any food you eat; eating one raisin mindfully is another common exercise. Here’s a chocolate meditation, as well.

To download the mp3 file of this meditation, right click (or double tap) here and save the file.

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