Visualize an apple.  Hold it in your hands; turn it around; feel it.  Feel the shape, the size, the weight, the texture, the temperature of the fruit..  Notice the color; the reflection of light on its skin.  Bring it up to your nose and smell it.  Bite into it; taste it; hear the crunch as your teeth sink in.  Eat the apple; feel it slide down your throat.  See it grow smaller.  When you have eaten it down to the core, let it disappear.

Repeat this exercise with other foods until you can do it very well ... ice cream cones are really fun to do!

~from Maat's Book of Shadows

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