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This practice 3 Easy Steps to Enhance Your Experience is a fun and easy way to step into learning more about mindfulness for beginners and a wonderful reminder of the joy of mindfulness for intermediate and advanced students of mindfulness. The practice is designed such that you can take 5 minutes or 25 minutes depending on your interest and desire. If you like raspberries, chocolate, cinamon and dogs, this mindfulness practice is for you! Remember, with mindfulness meditations, the more you practice, the more benefit you receive. Enjoy!
Mindfulness is the age-old, currently popularized, practice of putting your attention to the present moment, without judgment, and simply observing - observing thoughts, feelings, sensations, movement and surroundings. It is both a state of being, as well as an action. In particular, the original 'raisin meditation' on which this practice is based, was part of Jon-Kabat-Zinn's MBSR (Mindfulness Based Stress Reduction) Program which has demonstrated significant positive impacts on people's psychological and physical well being.
References:
https://www.apa.org/monitor/2012/07-08/ce-corner
For a comprehensive list of research and evidence regarding the benefits of mindfulness, please go to https://www.mindfulnessstudies.com/mindfulness/evidence/.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0124344
https://www.mindful.org/five-ways-mindfulness-meditation-is-good-for-your-health/
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.912.4622&rep=rep1&type=pdf
