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How to do it:
1. Holding: First, take a raisin and hold it in the palm of your hand or between your finger and thumb.
2. Seeing: Take time to really focus on it; gaze at the raisin with care and full attention - imagine that you've just dropped in from Mars and have never seen a n object like this before in your life. Let your eyes explore every part of it, examining the highlights where the light shines, the darker hollows, the folds and ridges, and any asymmetries or unique features.
3. Touching: Turn the raisin over between your fingers, exploring its texture. Maybe do this with your eyes closed if that enhances your sense of touch.
4. Smelling: Hold the raisin beneath your nose. With each inhalation, take in any smell, aroma, or fragrance that may arise. As you do this, notice anything interesting that may be happening in your mouth or stomach.
5. Placing: Now slowly bring the raisin up to your lips, noticing how your hand and arm know exactly how and where to positive it. Gently place the raisin in your mouth; without chewing, noticing how it gets into your mouth in the first place. Spend a few moments focusing on the sensations of having it in your moth, exploring it with your tongue.
6. Tasting: When you are ready, prepare to chew the raisin, noticing how and where it needs to be for chewing. The , very consciously, take one or two bites into it and notice what happens in the aftermath, experiencing any waves of taste that emanate from it as you continue chewing. Without swallowing yet, notice the bare sensations of taste and texture in your mouth and how these may change over time, moment by moment. Also pay attention to any changes in the object itself.
7. Swallowing: When you feel ready to swallow the raisin, see if you can first detect the intention to swallow as it comes up, so that even this is experienced consciously before you actually swallow the raisin.
8.Following: Finally, see if you can feel what is left of the raisin moving down into your stomach, and sense how your body as a whole is feeling after you have completed this exercise.

Why it works:
By increasing awareness of internal mental and physical states, mindfulness can help people gain a greater sense of control over their thoughts, feelings, and behavior in the present moment. Paying closer attention to the sensations of eating can increase our enjoyments of our food and deepen our appreciation for the opportunity to satisfy our hunger. Mindfulness can also help people become more attuned to hunger and fullness signals and therefore avoid overeating or "emotional eating." Ib the words of mindfulness expert Jon Kabat-Zinn, "When we taste with attention, even the simplest foods provide a universe of sensory experience."

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How to do it:
1. Write down up to five things for which you feel grateful. The things you list can be relatively small in importance ("The tasty sandwich I had for lunch") or relatively large ("My aunt gave birth to a healthy baby boy"
). The goal of the exercise is to remember a good event, experience,person, or thing in your life - then enjoy the good emotions that come with it.

As you write here are important tips:
1. Be as specific as possible
2. Go for depth over breadth.
3. Get personal.
4. Try subtraction, not just addition. Consider what your life would be like without certain people or things, rather than just tallying up all the good stuff.
5. See good things as "gifts."
6. Savor surprises. Try to record events that were unexpected or surprising.
7. Revise if you repeat. Writing about some of the same people and things is OK, but zero in on a different aspect in detail.
8. Write regularly. Whether you write daily or every other day, commit to a regular time to journal.

Why it Works
While it's important to analyze and learn from bad events, sometimes we can think too much about what goes wrong and not enough about what goes right in our lives. A gratitude journal forces us to pay attention to the good things in life we might otherwise take for granted. In that way, we start to become more attuned to the everyday sources of pleasure around us - and the emotional tone of our life can shift.

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How to do it:
1. Find a quiet place to sit. Relax for two minutes, breathing in and out naturally. During each exhale, focus on the word "one." Keep your arms, legs, and body still.
2. Identify a time in the past when another person hurt or offended you.
3. For the next two minutes, think of the offender as a human being who behaved badly. Even if the relationship cannot be saved, try to genuinely with that this person experiences something positive or healing. Even though it may be hard, focus your thoughts and feelings on giving a gift of sympathy or compassion. Be consciously aware of the thoughts, feelings, and physical responses you have as you form compassion, kindness, and mercy for this person.

Why It Works:
1. This practice helps us replace negative feelings towards another person with feelings of compassion and forgiveness.
2. It allows us to develop genuine empathy and concern for an offender, while still acknowledging the hurtfulness of the offense and the offender's need for growth or healing.
3. Rather than bottling up our emotions, compassion can help us shift our thinking. It may help us better support the offender in making positive changes.
4. It also helps us move on with our lives.

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Why You Should Try It

Our body can sometimes be a source of pain and negative emotions, whether they are caused by stressful situations, injury, bullying, self-harm, or disease. The body scan is an opportunity for us to experience our body as it is, including any difficult feelings that come up, without judging or trying to change it.

It may allow us to notice and release a source of tension we weren't aware of before, such as a hunched back or a clenched jaw muscles. Or it may draw our attention to a source of pain and discomfort.

According to research, by noticing the pain we're experiencing, without trying to change it, we may actually feel some relief. Even if the pain doesn't go away, we can take steps to shift our relationship to pain and our relationship to our body in general.

The body scan allows us to work with these types of negative feelings. It will help us take better care of our body, and make healthier decisions about eating, sleeping, and exercise.