CHAPTER 6: MINDFULNESS ON THE CUSHION • 119of color? As you practice concentration on your object, you will also notice your mind and body as
feelings and thoughts come and go. Try to simply notice any thoughts, judgments, cravings, and
bodily sensations, then bring your awareness back to your object. Maybe you really want to eat the
raisin or chip. See if you can just notice that urge to eat and keep looking at your raisin or chip.
Next, pick up your raisin or chip with your fingers. Lift it closer to your eyes so you can see it in
yet another new way. Bring your attention to what your object feels like. Is it soft or hard; smooth or
rough; does it melt or get softer; is it cold? As you explore the touch sensation of your raisin or chip,
you will also notice the sense impressions coming from your body in other areas. Maybe the room is
cold or your chair is hard. Maybe your legs are tingling as you sit very still. Work on just noticing
the feelings, the sensations from your body, and the thoughts that come to mind. Simply notice and
bring your attention back to your raisin or chip.
Bring your raisin or chip to your nose. Smell. What do you smell? Do you smell the earthy fruiti-
ness of the raisin, the essence of grapes? Do you smell chocolate? What if you had never smelled these
smells before? How would you describe the smell you are smelling right now? Remember, you can’t
say, “I smell chocolate,” or “I smell raisins.” People from your planet do not know what those are.
Without these words, how would you describe what you are smelling right now? As before, notice any
other sense impressions or mental events as they arise and fall way.
Now, bring the raisin or chip to your mouth. Let it touch your lips so that you can feel the texture
and smell the essence. Slowly place the object in your mouth without chewing. Let the object rest on
your tongue. What do you taste? Find the words to describe the taste without using the words raisin
or chocolate. What comes up for you? Slowly move the raisin or chocolate around in your mouth.
Experience the taste and sensations. When you are ready, chew your raisin or chocolate. Has the taste
changed? Did the texture change? Be aware of how your body, your mouth, and your saliva respond
to the raisin or chocolate in your mouth. Once you are ready to swallow, notice any shifts in aware-
ness in your presence. With intention, swallow your raisin or chip. Notice your mouth, your nose,
your hands now. What do you notice?
Take a moment to offer gratitude for the raisin or chip, for your awareness, and for the oppor-
tunity to explore mindful eating. Now, write a few notes as a report to the people of your planet.
Describe what you saw, smelled, felt, and tasted. Be very specific.
Source: Adapted from Cook-Cottone (2015), Informed by David (2009), Davis et al., (2008), Greenland
(2010), Kabat-Zinn (2013), Rechtschaffen (2014), Stahl and Goldstein (2010), and Willard (2015).
Walking Meditation
Walking meditation involves a moment-by-moment presence with each step (Cook-Cottone,
2015; David, 2009; Davis et al., 2008; Hanson & Mendius, 2009; Jennings, 2015; Stahl &
Goldstein, 2010). Walking meditations are nice for younger students and students who have
difficulty sitting or paying attention. Walking meditation involves noticing each foot as you
lift it and move it forward and place it down on the ground (Cook-Cottone, 2015; David,
2009; Kabat-Zinn, 2013; Jennings, 2015; Stahl & Goldstein, 2010). Walking meditation is not
about getting somewhere. It is bare awareness of each aspect of the act of walking. Mindful
walking can be done indoors or outdoors (Cook-Cottone, 2015; David, 2009; Davis et al.,
2008). You need a space about 10 to 20 feet in length (Shapiro & Carlson, 2009). To complete