Hold one of your hands out in front of you and close your eyes.
Breathe slowly and evenly, breathing from your diaphragm. Relax your mind, and don't worry if this doesn't work perfectly the first time.
Now, in your outstretched hand, feel yourself holding a fruit. Let it be any sort of fruit you like. Hold the fruit, feel it in your hand, feel the weight, feel the texture.
Is it smooth and heavy, or light and rough, or something else?
Imagine yourself peeling the fruit (if it needs it), and taking a very small bite.
Taste the fruit, feel it in your mouth.
Feel yourself eating the fruit.
Note the taste, note the consistency. Swallow the piece you bit off and feel it slide down your throat.
Bring the rest of the fruit up to your nose. Smell the fruit, notice every little detail about it.
Now, slowly open your eyes, and see the fruit there in your hand.
See it as real, and take another bite.
Taste this bite as you tasted the last one.
Finish eating the fruit, bite by bite, and when it's done, let the image vanish.
Close your eyes, and then open them again.
~from Maat's Book of Shadows