Mindfulness cheat sheet

This is an alternate representation of the “Mindfulness cheat sheet” that is included in The mindfulness & acceptance workbook for self-esteem by Joe Oliver and Richard Bennett. This iteration is perfect to be used in teaching, for presentations or as an online supplement/handout.

 

 

Mindfulness cheat sheet – handout

Mindfulness cheat sheet

 

Mindfulness cheat sheet – slides

Download the mindfulness cheat sheet - slides

 


About the mindfulness cheat sheet

This is a simplified summary of the “Mindfulness cheat sheet” from The mindfulness & acceptance workbook for self-esteem by Joe Oliver and Richard Bennett taking you through five stages:

  1. Pause and take a moment to stop doing what you’re currently doing. This helps you step out of your usual habits and become aware of the present moment.
  2. Find something to focus on, or an ‘anchor’. This could be anything around you, like your breath, body, or your senses such as what you see, hear, taste, touch, or smell.
  3. Observe in detail and describe what you notice in the moment as accurately and objectively as possible.
  4. While noticing, allow yourself to accept what’s happening. Breathe into the experience and soften up around it.
  5. Ask yourself what action you would take if you could choose one that aligns with who you want to be, ignoring what your ‘self-story’ says about you.

 

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