Mindfulness

Journaling externalizes

Grounding deparalyzes (break the cycle of repetitive negative thinking by engaging the senses)

• 5 things you see
  4 things you can touch
  3 things you hear
  2 things you smell
  1 thing you taste
• mindful breathing (2-5min)
• mindful walking
• mindful eating (taste, texture, smell; how it makes you feel)
• mindful listening (words, tone, body language)
• body scan (5min) (toes to head, notice sensations without judgement)
• guided meditation (3+ min)
• PMR (10min)

Metacognition regulates

• imagine thoughts are clouds floating by
• Recognize thought (emotion/judgement/memory)
  Allow it without resisting.
  Investigate: Where do I feel this in my body? What triggered this?
  Nurture yourself with compassion: it’s okay to feel this way.

Humility eliminates self-defeatism