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.
The process is based on five steps :
- 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.
- Find 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.
- Observe in detail and describe what you notice in the moment as accurately and objectively as possible.
- Bring mindful qualities. While noticing, allow yourself to accept what’s happening. Breathe into the experience and soften up around it.
- What matters? 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.
Mindfulness cheat sheet – handout
Mindfulness cheat sheet
Mindfulness cheat sheet – slides
Download the mindfulness cheat sheet - slides
The Mindfulness & Acceptance Workbook for Self-Esteem by Joe Oliver and Richard Bennett.
The Mindfulness & acceptance workbook for self-esteem presents a systematic program rooted in evidence-based acceptance and commitment therapy (ACT), guiding you through a series of steps aimed at liberating you from self-doubt, fostering self-acceptance and embracing your imperfections. The program helps you identify and nurture your strengths, enabling you to unleash your maximum potential. Additionally, you’ll explore strategies to overcome self-doubt and take meaningful actions towards the life you genuinely desire. Ultimately, the workbook teaches you to view yourself with kindness and compassion, recognising and embracing the intricacies of your being.