The MBSR raisin exercise is a mindfulness exercise often used in mindfulness-based stress reduction (MBSR) programs. It is a simple yet effective way to help people learn to pay attention to the present moment and to the sensations of their bodies. To do the MBSR raisin exercise, you will need a raisin. You can also use any other small object, such as a grain of rice or a bean. 1. First, hold the object in your hand and examine it with your eyes. Notice its shape, size, color, and texture. 2. Next, bring the object up to your nose and smell it. Notice any smells or aromas that the object gives off. 3. Now, slowly place the object in your mouth, but don't chew it yet. Notice the sensations of the object on your tongue and on the inside of your mouth. 4. Begin to chew the object slowly and mindfully, paying attention to the sensations of each chew. Notice the texture and flavor of the object. 5. When you are finished chewing, swallow the object and notice how it feels as it goes down your throat. The MBSR raisin exercise can be done anywhere and at any time to become more rooted in the present moment.