Mindfulness Exercise: The Raisin
Haley is an Osteopath at Beech Street Health Centre with training and experience in Pregnancy & Pelvic Girdle Pain, Trauma and the Pelvic Floor, Endometriosis, Male and Female Pelvic Pain ( Level II/III), the Physical Therapy Approach to Female and Male Urinary Incontinence.
Photo by Dingzeyu Li on Unsplash
Through desensitizing the nervous system, mindfulness has been shown to reduce pain and improve function. This is a practice, and becomes easier with time. Remember to complete this activity in a non-judgmental way. If your mind wanders, take gentle notice and refocus your attention to the exercise.
1. Begin by getting into a comfortable position, taking notice of your body and the points of contact between you and your surroundings. Notice your breath, and the sensations in your nostrils, chest, and elsewhere.
2. Look at the raisin. Examine the details, colour, and texture. Notice the patches of light and dark and reflections.
3. Touch the object with a finger. Notice if it is rough or smooth, thick or thin, hard or soft. Feel the weight of the object in your hand. You can close your eyes if you would like.
4. Smell the raisin. Notice the beginning, middle and the end of the aroma.
5. Bring the raisin to your ear and rub it between your fingers. What sound does it make?
6. Bring the raisin to your lips. Notice any changes in your body as you anticipate eating the raisin.
7. Place the raisin in your mouth, but don’t chew it yet. Experience the feeling of the raisin on your tongue and between your teeth.
8. Slowly begin to chew the raisin, and notice the changes in taste and texture with each bite.
9. Notice the contraction of the muscles in your jaw and face as your chew. When you are ready, swallow the raisin and notice the feeling as it travels down your throat, into your stomach.
10. Whenever you are ready, open your eyes if they have been closed.
You may be wondering how mindfulness could help you. Mindfulness promotes acceptance and reduces the worry and catastrophizing that exacerbates pain or sexual/pelvic dysfunction. Many people find that after completing an 8-week daily meditation, pain levels and sexual functioning are significantly improved.
It may also be helpful to connect with a psychologist for more in-depth treatment on the emotional aspects of pain or sexual dysfunction.
If you have any questions or would like to book an appointment, please feel free to contact us via our contact form or by phone at (902) 406-7200.