Here is an example starter meditation practice from Professor Mark Williams book:
The Raisin Meditation
1. Holding
Hold it in the palm of your hand or between fingers, etc, approach it like it's the first time you've seen on, consider weight, does it throw a shadow.
2. Seeing
Really see it, use full attention, find it's highlights where the light shines, the darker hollows, folds, ridges.
3. Touching
Explore it, turn it over, feel the texture, how does it feel between thumb & forefinger on the other hand.
4. Smelling
Put it under your nose. With each inbreath consider scent, consider no scent, lit it fill your awareness.
5. Placing
Put it to your mouth noticing how your hand & arm does knows where to go automatically. Place it gently in your mouth, noticing how your tongue receives it. Without chewing, explore the sensations of having on your tongue for 30 seconds or more if you choose.
WARNING: Step 5 not advised with a Rowntrees Fruit Pastel (thats all mine
)
6. Chewing
Take a conscious bite, notice how it affects the object and your mouth, notice taste, feel the texture whilst biting, chew slowly but don't swallow, noticewhat happens to your mouth.
7. Swallowing
See if you can detect the first intention to swallow as it enters your mind, experiencing it with full awareness before swallowing. Notice what how the tongue prepares it for swallowing. Try to follow the sensations of swallowing it and if you can, consciously sense it as it moves down into your stomach. Repeat if any more in your mouth. After each swallow, notice what your tongue does.
8. After-effects
Register any after-effects, is there any aftertaste, what does does the absence of the raisin feel like, is there an automatic tendency to find another?
Spend 20-30 seconds on each of these steps.
Now spend a few minutes writing down your thoughts.