Here's a mindfulness exercise that's quite popular with workshop participants and children. It's adapted from an exercise in Self-Nurture : Learning to Care for Yourself As Effectively As You Care for Everyone Else by Alice Domar and Henry Dreher.
Chose a Hershey’s Kiss or Hug for this mindfulness meditation. You will be eating it with full awareness of every movement, bite, and sensation. First, feel the candy, noticing its firmness, the crinkly foil wrap enclosing it and twisting at the top, meeting with the wafer-thin paper tab. Slowly begin to pull the tab, listening to the crackles as you unwrap it. Notice the fine motor coordination involved in pulling back the foil to reveal the chocolate inside. Recognize your anticipation as you tear and twirl the last bits of foil and begin to smell the chocolate. Place the candy in your mouth and attend to every sensation on your lips, tongue, and the roof of your mouth. Notice how hard it feels at first and then how it begins to soften and melt in you mouth. Slowly savor, receiving fully every taste sensation.
Mindfulness is one type of meditation that can be practiced anywhere and anytime. Think about using all of your senses, the next time you cook, eat, shower, brush your teeth, or pet your cat or dog. Bring your full attention to the present moment and savor every aspect of it.