Workbook 1

After you have attended Session 1, take some time each day this week to practice and develop the mindfulness techniques you’ve learned

The following exercises, meditations, and journal topics will give you something to focus on each day between sessions. Feel free to complete them in any order you like, and even to repeat any exercise you find helpful or interesting. Let yourself be led by your needs and interests this week

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BellyBreathingExercise

1. Steps: 5. Continue breathing and watching the breath rise and fall as long as you want If the mind wanders or gets distracted, gently bring the attention back to the object.

Choose a small stuffed animal, pillow, or lightweight object.

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Finding the Feet (Exercise)

This exercise draws attention to the feelings at the bottom of the feet. This can be used to help steady and relax when experiencing strong emotions or needing to feel centered and calm.

Steps:

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Grounding(Exercise)

Being grounded means being deeply present with the body, the breath, and the world around and within us. The mind is at greater ease and we move through our day with greater presence.

5.

6.

Come back to the breath for another minute of mindful breathing Please keep in mind the sensations of each breath cycle.

When you feel ready, gently open the eyes and begin to reflect upon your experience of this practice.

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