Innholdsfortegnelse for Mindfulness Workbook i Mindfulness Workbook

Setting an intention is a way to ground yourself in the moment and hold yourself accountable to how you’d like to be in the world. When you are lacking clarity in an area of your life or feeling stuck, returning to an intention can help you pave a new path forward. Align your values Values are qualities that you desire to live your life by. If you are unaware of your key values in life, you might like to use the following journalling prompts: How do I want to live my life? What values do I find inspiring? What qualities am I most drawn to? Values • Connection • Health & wellbeing • Spirituality • Authenticity & integrity • Creativity & imagination • Fun & playfulness • Loyalty • Courage…

How you spend your morning determines the quality of your day, making a mindful morning ritual an ideal way to start your day. Not only does a regular morning routine help you to ground yourself in the moment, it also sets the tone for a mindful day ahead. What is my morning ritual? Practising mindfulness in the morning When you wake up in the morning, take a few deep breaths. Check in with how you slept, how you’re feeling, perhaps even the intention of this new day. It might feel nice to take some mindful stretches before you slide out of bed. If your first activity is making breakfast, be present while you consume it. If the weather permits, enjoy your meal outside. Research has shown that a natural environment…

The integral thread between mindfulness and wellbeing is balance. When we’re feeling balanced in life, our wellbeing is often thriving. Without mindfulness, we can’t identify when our wellbeing is out of balance. What does balance mean to you? Perhaps it’s a feeling of alignment, equilibrium or steadiness. Maybe you experience a sense of balance when you’re feeling at ease and calm in your own skin. Putting balance into practice means different things moment to moment. Some days you might feel like taking it slow and embracing rest, rejuvenation and reflection. Other days you may feel like using lots of energy through movement, socialising and other forms of action. Oscillating between these forms of doing and being — yang and yin, movement and stillness, softness and strength, effort and ease —…

We all know that feelings of ease and calm are housed in moments of stillness, but how often do you carve out time to be still in your everyday life? Being still is a practice that takes presence and patience, but you sure do reap the benefits of the seeds you sow. Seijaku is a Japanese notion that describes the serenity and peace you can connect with not by meditating atop a Zen mountain peak, but by being still in everyday life. It’s less about cultivating an existence stripped of busyness but rather carving out time in your day for stillness, space and silence, despite any stress you might be experiencing in the moment. “You may like to keep seijaku in mind next time you need to take five —…

When you’re feeling stressed, anxious or just not yourself, putting your hands to work can help ease your mind. Arts and crafts are beautiful mindfulness practices that have the power to improve your mood and wellbeing. By using your hands creatively, not only are you providing a distraction from your thoughts, you can also move from a place of overwhelm to a state of flow. Tips on making mindfulness • Make a regular hobby of your arts/crafts practice. Rather than just setting up the easel or sewing machine once in a blue moon, prioritise your crafting practice. That could mean signing up to a weekly pottery class or joining a knitting circle. • Let go of any idea of perfection. While learning how to fix mistakes is a handy skill,…

Human beings are hardwired for connection — with each other, with ourselves and with the land on which we walk. These threads of connection make up the tapestry we know as community. According to the late author and motivational speaker Jim Rohn, “You are the average of the five people you spend the most time with.” These people — your people — are at the heart of your very own community. Places you inhabit regularly, such as your local beach, coffee shop, park, yoga studio or farmers’ market, as well as your workplace and the homes of your close family and friends, also contain the people who make up your community. When actioned with presence, interactions with your community — no matter how big or small — can be some…

Spirituality is a very personal notion. To you, it may mean a belief in something greater than yourself. To others, it may be tied with a particular religion. Either way, it’s a mindful form of spirited connection that adds a deep layer of meaning to your life. Cultivating connection What does a spiritual connection mean to me? What do I feel when I’m spiritually connected? What are things I can do to strengthen my spiritual connection? How do I feel when I’m connected soulfully with others? What are things I can do to strengthen my soulful connections with others?…

Kindness and compassion are two qualities that not only help support a mindful life, they also allow you to cultivate grace and ease in any moment. Kindness towards yourself and others The late Roman philosopher Lucius Annaeus Seneca once said, “Wherever there is a human being, there is an opportunity for a kindness.” Loving-kindness meditation This meditation practice is from the Buddhist lineage, however anyone can practise this meditation regardless of their religious views. In this practice, focus on your breathing while placing your awareness on the five different stages of loving kindness: yourself, family and friends, strangers of people you know slightly but feel neutral towards, people who challenge you, and all people and all living things. • Find a comfortable seat and focus on your breath for a…

Accepting and acting on what is true for you takes immense courage and vulnerability, but it is at the core of being your wholehearted, authentic self. Who you are is also constantly evolving. Life shapes who you are today and what you desire to create in your life. Take the time to check in with yourself to discover what lights you up and what it means to be you. Questions to contemplate for living an authentic life Do I need to give myself permission to live a life aligned with who I am and what matters to me? What expectations, assumptions and “shoulds” do I need to let go of? What do I need to embrace about myself in order to make bold and courageous decisions in my life? What…

Everyday common rituals • Making a cup of tea slowly and mindfully. • Taking conscious breaths, releasing any tension on the exhale. • Having phone-free time. • Lighting a candle or some palo santo. • Meditating. • Repeating a mantra or affirmation. • Practising a yoga sequence. • Going outside, planting your feet on the earth and breathing in the fresh air. • Playing your favourite song. • Cooking a nourishing meal. Mindful rituals When actioned with presence, rituals become self-care practices that turn ordinary moments into extraordinary events. Rituals, no matter how small, act as powerful reminders to you that you are worthy of love, attention and care. Not only do they help you come home to yourself and this moment, mindful rituals also act as a way to…

Evening rituals help to invite a deeper, more restorative sleep, which can enhance your energy the following day. The point of an evening ritual is for it to be nourishing, calming and grounding. Instead of striving for the perfect PM routine, allow your ritual to oscillate naturally — just as you do. What is my evening ritual? Practising mindfulness in the evening Living aligned with the lunar cycle is common practise for many people. On the next full moon, we invite you to take a mindful evening walk in the beaming moonlight. Take long, deep breaths as you gently meander under the moonlight. Notice where the moon is in the sky — it might be in a different location to the last time you were moon-gazing. Sweden has a term…

Tuning into your energy when you are cooking and eating is a wonderful way to cultivate a more mindful connection with food. Here, we share some practices for being present in your kitchen. Cultivating a mindful kitchen • Clear the energy. Regularly organise your pantry and fridge, clearing away any older, stagnant foods and refreshing your space. Maintaining a clean, tidy environment allows the energy of your kitchen to flow freely. • Shop locally. Buy local, fresh and organic produce where possible. When shopping for your produce, take a moment to observe the colour, texture and scent of the ingredients, which enhances our connection to, and appreciation of, our produce. • Cook consciously. When you’re cooking, remember to be present and take some time to slow down and enjoy the…

To create is to bring something into being. From tangible creations such as cooking up a storm in the kitchen, to the more intangible such as inspiration for an idea, being able to create something is a remarkable evolution that humans are gifted with. Just like the life stages of a butterfly, creation is a metamorphosis. It’s a phenomenon that is fluid, malleable and open-ended to wherever your creativity guides you. Being able to create is just as much about listening without action as it is about being courageous enough to do something with your idea(s). It’s a mindfulness practice of noticing what’s present and then taking action on what feels right, aligned and true for you. The magic of creation is in the process rather than the outcome. It’s…

Tips on mindful photography • Awareness: Your eyes are your anchor that connect you to this moment. Bring awareness to your surroundings and immerse yourself in your chosen experience. • Breathe: Pause and take three slow belly breaths to centre and ground yourself. Tuning in, ask yourself “how do I feel?” Notice the subtleties of the external world, such as the texture of the air or the ground beneath you. • Presence: Choose to be present by setting the intention. Make an active decision to be mindful in this moment. Acknowledge each thought that pops into your mind and simply let each one go, returning back to presence. • Senses: Engage all your senses: sight, sound, smell, touch and taste. Take it all in, allowing the scene to unfold in…

Expectations are a double-edged sword. They are helpful when used mindfully, but they are a hindrance when they are not. Here, we explore how to be mindful of our expectations in life so that we can cultivate more balance, ease and calm. Mindful expectations reflection exercise Reflect on the expectations you have for yourself in all areas of your life. You may want to consider areas such as career, education, home life, relationships and even possessions. It can be an interesting exercise to stop and reflect on the role that material possessions have in your life and the perceived happiness they bring. A good way of completing this exercise is with free journalling (otherwise known as stream-of-consciousness journalling). Do a short meditation, or take 10 long, deep belly breaths. Then…

Nature provides the perfect backdrop for slowing down and reconnecting with yourself. Taking small breaks in nature is also a wonderful way to practise mindfulness. Research from the University of Melbourne found that 30-second micro-breaks looking at a green roof helped to enhance the creativity of subjects. Do you work next to a window or in an outdoor environment? Every time you finish a regular work task, look outside and take in the natural surrounds with a few conscious breaths. Notice how this experience makes you feel and if it shifts anything within you. Ways to be mindful in nature • Listen to the wind. • Feel the sunlight. • Watch the clouds. • Smell the rain. • Touch a flower. Mindfulness in nature exercises Find a place in nature…

Meditation is a sacred practice that acts as a reminder in everyday life to slow down, become grounded and rest in present-moment awareness. The best times to meditate are generally first thing in the morning and just before you go to bed at night. However, the practice needs to fit into your life with ease, so the most ideal time for you is whenever it suits your lifestyle. If you can carve out 20-40 minutes to meditate each day, then that’s great! However, five-10 minutes is better than nothing. If you’re really strapped for time, mini-meditations are also great to practise throughout the day to energise you, release stress or give you inspiration. “Meditation will not carry you to another world, but it will reveal the most profound and awesome…

Easy ways to integrate a gratitude practice into your everyday life • Habit stack — contemplate things that you’re grateful for while showering, brushing your teeth or doing another daily task. • Journal — write a list of things you are grateful for daily. Cultivate gratitude at the beginning/end of a yoga/exercise practice. • Bedtime reflection — before you go to sleep, ask yourself: “What went well today?” • Take a picture of a moment of appreciation as a keepsake. Benefits of gratitude A 2003 study on gratitude discovered that those who practised gratitude: • Reported more happiness and joy. • Experienced fewer symptoms of physical illness. • Spent more time exercising. • Were more optimistic and satisfied with their lives. • Reported increased positive effects and decreased negative effects.…

“If your compassion does not include yourself, it is incomplete.”– Jack Kornfield Compassion can take shape and form in both softness (yin) and strength (yang). Perhaps practising compassion means taking yourself on a run each morning, as you know the fresh air clears your head and the yang-like movement reawakens your body. Maybe putting pen to paper each night in your journal is an act of yin-like self-compassion as you clear the clutter from your mind. What matters little is the action itself and whether it is geared more towards yin or yang forms of compassion. What is more important is the underlying motivation behind the act, as that is how you connect with compassion. We invite you to reflect on the ways you’ve been called to practise wholehearted compassion.…

“To let go does not mean to get rid of. To let go means to let be. When we let be with compassion, things come and go on their own.”—Jack Kornfield Sometimes, it can be hard to let go of things, which is where the practice of letting be can be helpful. When we let things be, we take the pressure off having to let something go and instead allow things to come and go freely at their own natural pace. When you embrace this fluid-like attitude, you might find that acceptance and forgiveness also come with more ease. Writing a love letter to yourself Dear I love you for … I accept your … I admired your strength when … I will allow you to heal by … I…

Manifestation is the art of bringing something into being. Use the journalling prompts below to bring your hopes, dreams and desires to life through manifestation. Tune into your intuition to identify what exactly it is you’d like to manifest in your life. Hint: It will be easier to manifest things that are meaningful to you and align deeply with your values. What things give me a sense of purpose and meaning in life? What would I like to manifest in my life right now? Why is this thing I’m trying to manifest meaningful to me? What do I need to let go of in order to support this manifestation? How can I nurture this manifestation?…

Bob Dylan once said, “Some people feel the rain. Others just get wet.” Our take on the American singer-songwriter’s wise words is that every moment you spend in the great outdoors offers an opportunity for you to connect with nature. When you’re sitting in the sun, feel the warmth of the rays on your skin. When you’re swimming in the sea, immerse yourself in the floating feeling. When you’re watching the sunset, take in the beauty of the fleeting lightshow across the sky.…

Embracing creation over perfection is an oscillating process between effort with ease. We share how to move forward with courage so you can wholeheartedly create what matters most to you. There is great vulnerability in creative expression, but there is also great power and opportunity to inspire and lead. The creative journey will always require courage but it’s through that journey that we find fulfillment, purpose and happiness. What would you love to create? Move forward with courage and create the things that matter to you. Now, more than ever, the world needs your brilliance, authenticity and creativity. Tips on connecting with wholehearted creativity • Take the pressure off yourself People connect through honesty and vulnerability. Allow yourself to be beautifully imperfect and create authentic connections. Give yourself permission to…

Diane Von Furstenberg famously once said, “The most important relationship in your life is the relationship you have with yourself. Because no matter what happens, you will always be with yourself.” With this in mind, we invite you to carve out some time to nurture your relationship with yourself in the following exercises. Returning to the body exercise How does my body feel right now? What sensations can I notice? Are any parts of my body feeling tense or vulnerable? Now, place a hand over the area of your body that’s feeling tense or vulnerable. Send love to this part of your body. How does that part of the body feel now? Has a shift occurred? How does my entire body feel now? The power of loving self-massage Known in…

As humans, it’s integral for us to connect with each other, ourselves and the land on which we walk. Connections are not just crucial for us to feel happy, secure and content in life, but also for us to survive. Where do you feel most connected in life? Who do you naturally connect with? What sort of connections do you seek out? Which type of connections do you attract? We invite you to reflect on these questions and contemplate how you relate to the notion of connection. The depth of your connections is reflective of your relationship with yourself, as you can only connect with the world and those who inhabit it as deeply as you’ve met yourself. If you’re just dipping your toes in the ocean, then that’s the…

Walking barefoot on natural surfaces such as soil, grass or sand, also known as “earthing”, has a number of health benefits. From increasing antioxidants and reducing inflammation to improving sleep, immune function and potentially regulating both the endocrine and nervous systems, there are a growing number of studies exploring the relationship between our bodies and the electrons in the earth. Friluftsliv n. Norwegian & Swedish 1. camp; outdoor life “Friluftsliv articulates a lifestyle of untethered living in tune with the natural world, and captures the feeling of spiritual kinship we have with such wild places. It highlights how experiences of connectedness to nature can be both joyous and transformative. They may even offer us a quasi-religious sense of having gained greater consciousness and wholeness of being,” describes Megan Hayes in…

Meditation is practised to develop focus and attention, to rest deeply, to be more present in life, to transcend thought, to manifest, to heal and to ground. It is to return to the most basic function as a human being. Even the most simple of practices can change the structure of your brain and physiology. Meditation activates the parasympathetic nervous system, slowing your heart rate, blood pressure and soothes all the functions activated by the fight-or-flight response (stress). This default mode network is activated in the brain when you’re deeply present, which helps to improve memory and self-awareness. Meditation increases the grey matter volume in the brain, which is an area of the brain responsible for regulating emotion, while decreasing the amygdala, which is the part of the brain that…

Softness is a form of strength. It enables you to experience life compassionately, tenderly and with understanding, regardless of whether a situation reflects this nature. But in order for you to express your softness, a willingness to be open and vulnerable is required. Right now, in this moment, how can you soften? Perhaps by relaxing your jaw, taking a few deep breaths or even by gently asking yourself, “How do I feel right now?” Maybe there, in that place of softness, you can cultivate the most authentic form of strength. Guided meditation practice for cultivating inner peace Find a comfortable seat or lie down. You’ll need approximately 10 minutes for this practice. You might like to make this practice sacred by lighting a candle, some incense or palo santo. Take…

The last section in this workbook is designed for reflection. Use this part of your workbook to journal about everything from your thoughts and feelings to your hopes and dreams. Mindful journalling Journalling is a beautiful mindful practice that helps you to cultivate awareness of your thoughts, feelings and actions. It can help you to find joy, appreciation and gratitude in the small things in life, as well as reflect on ways you can grow and evolve as a human being. Benefits of cultivating a regular journalling practice • Clarity of mind. • Reduced stress and anxiety. • Greater acceptance and expressing of emotions. • Enhanced creativity. • Stronger awareness of values. • Improved memory. • Inspired action towards your hopes, dreams and goals. • Greater gratitude and satisfaction in…