Raisin Exercise (Audio)

Mindfulness-based programs such as mindfulness-based cognitive therapy (MBCT: Segal, Williams & Teasdale, 2013) and mindfulness-based stress reduction (MBSR: Kabat-Zinn, 1990) have demonstrated beneficial effects for a wide range of psychological disorders, as well as helping people to cope with pain and illness (Goink et al, 2015; Khoury et al, 2013). Mindful awareness exercises form part of treatment approaches such as dialectical behavior therapy (DBT: Linehan, 1993) and compassion focused therapy (CFT: Gilbert, 2014). 

The Raisin Exercise forms part of the Psychology Tools For Mindfulness Audio Collection, a guided introduction to the practice of mindfulness meditation. The exercise is a short (5 minute) practice which encourages present-moment awareness of the senses as a way to step out of the familiar and habitual autopilot way of eating. The exercise introduces shifting modes from the habitual autopilot that so often governs our lives, to an embodied sensing mode of being. Clients will

This audio exercise can be used in session, or prescribed as self-practice to complement clinical work and to develop a client’s mindfulness practice. The audio download is a simple .mp3 file which can be played in most media player apps. You can also download the verbatim script, allowing you to record the exercise for your clients in your own voice to reinforce work completed in therapy.

• Baer, R., Crane, C., Miller, E., & Kuyken, W. (2019). Doing no harm in mindfulness-based programs: conceptual issues and empirical findings. Clinical Psychology Review, 71, 101-114.
• Gilbert, P. (2014). The origins and nature of compassion focused therapy. British Journal of Clinical Psychology, 53(1), 6-41.
• Gotink, R. A., Chu, P., Busschbach, J. J., Benson, H., Fricchione, G. L., & Hunink, M. M. (2015). Standardised mindfulness-based interventions in healthcare: an overview of systematic reviews and meta-analyses of RCTs. PloS one, 10(4), e0124344.
• Kabat-Zinn, J., & Hanh, T. N. (2009). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
• Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., ... & Hofmann, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771.
• Linehan, M. (1993). Cognitive-behavioral treatment of borderline personality disorder. New York: Guilford.
• Segal, Z. V., &