Here are resources and recommendations for you to continue your journey to happiness.
Download-The Mindfulness Worksheet-1 Introduction To Mindfulness
Recommended Reading – Books
- The One Minute Manager-Ken Blanchard
- Social Intelligence-Daniel Goleman
- The Mind and the Brain-Jeffery Schwarz and Sharon Begley.
As A Man Thinketh-James Allen.
“The Feeling Good Hand-Book” For Depression and Anxiety-Dr.David Burns.
- Date with destiny-Tony Robbins
- Download >> Cognitive Therapy Worksheet (MS Word) or PDF
© Dr. Caroline Manuel
The Mindfulness Worksheet
Introduction To Mindfulness
Mindfulness means becoming attentive, being aware and mentally focusing in a particular way in the present moment without analysis, judgement or criticism.
One of first aspects of development in an infant is the awareness of senses: touch, taste, smell, hearing, and sight. Thoughts and appraisals of emotion develop later. When being mindful, we become aware of the environment and our own body.
Mindfulness is simply a practical way to observe or notice details of tastes, sounds, scents, physical sensations and thoughts.
For example: When we wash dishes we might be thinking “how untidy the kitchen is,” “the floor needs cleaning” and so on. Whereas a mindful moment means noticing the the stack of plates, the water temperature, the scent of the soap, the clinking sound of dishes.
Children are more often mindful than adults because their attention and focus on the sensory system is stronger in the absence of judgement or analysis.
As we grow older our minds get busy in the past or future, thinking about what needs to be done or what we didn’t do. Busy minds go on auto-pilot, such as when we are driving and are unaware of the environment around us, or of our own physical sensations.
From Unmindful to Mindful
Mindfulness can be described as choosing and learning to control our focus, bringing our attention to the present moment while suspending analysis or judgements.
1) Mindful Activities
Walking: Step out into the world and look around. There are many natural delights in nature itself, and many marvels that are man-made. Observe the details: the color of leaves, the sounds of birds, the smells of flowers, the height of buildings. Wherever you are, feel the ground beneath your feet.
We are often in our head thinking of the past or future. If only for a few minutes we can train the mind to look, listen, smell and feel, we will feel refreshed.
Showering: Feel the warm water on your skin, listen to the splashing sounds, sniff the soap in your hands, run your fingers over your flesh.
Noticing when our mind wanders is all it takes to bring ourselves back to an awareness of immediate sensations.
2) Mindful Breathing
Sit comfortably with spine straight and eyes closed.
Direct your attention to your breathing.
Breathe in and notice your breath, the cool air flowing in, your expanding ribcage. Breathe out and notice the warm air streaming out of your nostrils, your abdomen pulling in.
When you notice that your attention has drifted to thoughts and/or feelings, simply acknowledge this and bring your awareness back to the breath.
When you notice sensations or thoughts, accept them as they are, making space for them to come and go without judgement or critical appraisal.
3) Mindful Body Scanning
Sit or lie down.
Start with the toes, move to the soles of the feet, the ankles, and so on, all the way up the body to the crown of the head.
Wiggle the toes. Go slow. Feel the sensations.
Moving upwards on the body, notice how the body feels: tight, relaxed, tired, peaceful.
Stretch, linger, breathe.
Simply notice and accept what is.