When reading this chapter, note something that strikes you, a query, idea or inspiration.
You will take in all the sensations including sight, smell and taste while noticing thoughts and urges to bite as you hold the raisin on your tongue for 30 seconds.
Discover when you are on "autopilot"
How may this help? i.e. needs it may meet
How does it not help? I.e. needs it may not meet
Choose a daily activity, such as brushing your teeth, and do it everyday - mindfully!