The Crunchy Cookie

Equal parts deliciousness and hippiness

I’m trying to incorporate more meditation in my life and I find that I’m afraid of not doing it right.  This, I have heard, is fairly common among novices who not only find stillness and mindfulness to be a challenge, but are used to accomplishment, not practice.  I try to keep this in mind (ironic, considering it’s meditation) but somehow in yoga class or during prayer, I find myself wanting to sneak a peak at everyone around me and compare myself: Am I sitting right?  Am I going too fast or too slow?  Do I look serene enough?  Am I the only one not getting this?

So maybe, I figured, sitting meditation isn’t for me.  Many people discover activities like washing the dishes or running to be meditative and I do enjoy the sense of quiet that can be found in day-to-day activities.  I’ve come across a meditation technique that is spot-on for me right now: the Orange Meditation.  Created by the founder of the Unified Buddhist Church, Thich Nhat Hahn, the Orange Meditation is a mindful eating technique that engages the senses and is helpful to me in that it has a beginning, middle, and end.  Here are the basic steps of the Orange Meditation (borrowed from

  1. Breath deeply three times, slowly and carefully, or until one feels connected to the self.
  2. Pick up the orange and hold it in the palm of the hand. Feel its texture. Notice its color. Spend some time examining and enjoying the orange.
  3. Slowly begin to peel the orange. Notice the change that occurs under the orange’s skin. Take time to smell the orange. Gently touch the exposed flesh.
  4. When the orange is peeled, pick up a segment. Bite into it, and close the eyes to concentrate fully on the orange’s flavor. Do not take another bite until all of the previous bite is gone.
  5. Pause occasionally to reflect on any new sensations from eating the orange.
  6. When the orange is gone, focus again on the self with several deep breaths. When ready, open the eyes.

If you want to try this technique, find a quiet space away from distractions like TVs, computers, and phones (which, let me tell you, is a challenge in my house) and give yourself at least ten minutes of uninterrupted time.

Have you discovered any meditation techniques that work for you?  Do you have any meditation stories you’d like to share?  If so, please add to the comments section below or shoot me an email at

No Comments :(

Facebook comments: