2. Think of the person you’d like to Continue to imagine the person
forgive (or you are willing to consider and repeat the mantra as you feel
forgiveness) and as you think of them sense of connection with them and
repeat: until your heart becomes warm.
Then say:
Just like me, this person is seeking
happiness May you be happy and peaceful
Just like me, this person is trying to May you be healthy and strong
avoid suffering May you carry your life with ease
Just like me, this person has felt and grace
helpless, worthless and unloved
Just like me, this person is seeking to When you finish this mantra look
fulfill their needs at yourself in mirror (or imagine
Just like me, this person is learning yourself) and repeat the same until
about life both of you know that you really,
really meant it.
3.
4. PRE Activity Energy Mental Physical Emotional
PRACTICE description level state state state
Morning
Afternoon
Evening
POST Activity Energy Mental Physical Emotional
PRACTICE descriptio level state state state
n
Morning
Afternoon
Evening
5. Please add an image, quote or similar to
describe your overall day
(this could be your personal photo of the
day or an image from web, whatever
inspires you)
6. Check blog entry
http://small-steps-
coaching.com/blog/2012/12/16/mindfulness-week-project-
day-4/
MindfulnessWeekProject
www.small-steps-coaching.com/blog
Hinweis der Redaktion
Beliefs
MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
Please add an image, quote or similar to describe your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)