The following is a sample created by and reprinted with permission of Fiona Dobbie of New Zeland. This tool is a sample to get you started using this process as part of your healing and/or growth or to assist with someone else's self healing. Just divide your 11" x 8-1/2" (regular sheet turned sideway) into quarters, place the headings and then insert your own list under each heading. Keep it simple and start with easily accomplished tasks and as you grow toward the more difficult, you will have accomplished much that you can rejoice in. Try this and see one step leads to another! Remember, it is sometimes hardest to take that first step; you will note as your grow that even the more complicated become easier with each succeeding step.
We wish you the best in your journey!
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PHYSICAL MINDFULNESS
* Get as much sleep as you can the night before. * Awaken in your own time * Take time to bath with a new scent. * Put on freshly laundered clothes that are comfortable and make you feel good. * Avoid watching any TV or reading any newspapers. Take this time to be you. * Eat simply and only when you are hungry. * Keep the ringer off your phone for a time. * Be willing to let the day unfold. * Drink water. * Turn the music up and dance. * Sit in silence twice during the day for at least 15 mins. While sitting, let your thoughts drift away without trying to figure out anything. * Eat healthy, fresh, clean food. |
SPIRITUAL MINDFULNESS
* Clear one small space on a table and put objects there that are meaningful to you: a cloth, photos, fresh flowers, special keepsakes, a candle. Its helpful to have a visual reminder of your spiritual connections. * Take a few moments to relax with eyes closed. Take a few soft, deep inhalations. Imagine a door in front of you. Ask for a spiritual guide to come to the door, & gently as the door opens, who do you see? Ask your guide his/her name & offer any questions to your guide that is in your heart today. You may want to ask your guide to give you a symbol that will represent his of her presence in your life. * Prepare for bed by taking a walk under the stars, sitting in your garden under the sky. Staring into a fire. Reading an inspirational book or meditating. Go to bed with a clear & peaceful sense that all your needs are being met. * If you wish to find the resolution to a question, put a notebook & pen next to your bed. Then when you are ready to go to sleep, lie in bed with your legs straight, ankles crossed, and hands forming a triangle over your abdomen. Close your eyes and repeat one simple question 3 times. Ask to receive a clear message during your dreamtime. You may do this for 3 nights in a row. If you receive no answer, then release the question until a later time. |
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MENTAL MINDFULNESS
* Find a book you already have and open to a random page. Write down, or take with you any insight that speaks to you at that moment. * As you walk, think to yourself -"Energy In, Problems Out" * Remember to say in the morning.."Today, I will meet Good people". * Sit quietly and feel gratitude for all you possess. Material, Emotional and Friendships, Values and Beliefs. * Remember, "Falling is the best way for picking yourself up." |
EMOTIONAL MINDFULNESS
*Walk somewhere with no purpose, preferably in an unfamiliar area. Be attentive to small details, smells, noises, people, flowers, the earth, trees & the sun. * Write 2 thank you notes to people you love – just for being in your life. * Sit quietly and imagine that with each breath, your heart is opening wide to send & receive love. * Put a flower on your table. * Think of someone you want to know better & plan to invite them over for a cup of tea next week. * Perform at least one anonymous act of kindness. * Look up at the stars for at least a minute. |
