For this IMAR, you will need a few raisins; any color will do.
If thoughts or judgments arise during your examination, that is okay; simply notice that your mind veered and bring your awareness back to your object with fresh eyes. You may find it helpful to spend one minute on each of the five aspects noted above.
It’s useful to repeat the exercise more than once. See if you can maintain a sense of openness and curiosity throughout each step.
Focusing on a single object such as a raisin is meant to bring your mind to the present, to what is right in front of you. It also allows for the practice of fostering curiosity and openness, which are useful in suspending judgments and preconceptions.
It is nearly impossible to avoid practicing mindfulness when you follow these instructions and take notice of what is in front of you in the present moment.
Reflection:
Consider the following statement: By focusing on the raisin in your hand and making a point to notice everything about it, you are unlikely to be expending energy, time and attention on worrying or ruminating about other parts of your life.
Co-Intelligence Institute. (2003). Dialogue. Retrieved from http://www.co-intelligence.org/P-dialogue.html (Links to an external site.)
George, B. (2015). The power of mindful leadership. Huffington Post. Retrieved from
http://www.huffingtonpost.com/bill-george/the-power-of-mindful-lead_b_7878482.html (Links to an external site.)
Harker, R., Pidgeon, A. M., Klaassen, F., & King, S. (2016). Exploring resilience and mindfulness as preventative factors for psychological distress burnout and secondary traumatic stress among human service professionals. Work, 54(3), 631
Power, A. K. (2010). Transforming the nation’s health: Next steps in mental health promotion. American Journal of Public Health, 100(12), 2343-6.
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