Worksheets for Mindfulness: An Introduction

Worksheet 01.04 Observing
Name:
Date:

The mindful skill of observing involves attuning yourself to your experiences in the present moment by paying attention to the information your senses are giving you. Sensory experiences occur in the present moment. You cannot see, hear, touch, taste, or smell anything in the past or future. You can only engage in sensory experiences in the now of existence. You do this by observing the information your senses are giving you. When you observe the information coming
from your senses you bring your conscious awareness into the present moment, without thoughts or feelings about the past or future.
It’s not that you’re telling yourself not to think about the past or the future, because telling yourself not to think about it is thinking about it. The more you tell yourself not to think about it, the more you’re thinking about it.
Instead, you’re using the information that your senses are giving you to shift your conscious awareness away from thoughts about the past and the future and towards thoughts about the present moment.
The first step to observing is to focus on one thing at a time. For example, close your eyes for a moment and observe what you might be hearing. Were you aware of these sounds before this exercise called your attention to them?
Now look around you. What do you see in the immediate environment? If you were an artist, and you had to draw the things you see around you, how would you see things differently? What would you notice about the shapes and colors around you? What about their proportions relative to each other? What about how the light and the shadow fall on the various objects that you see?
Now notice your sense of smell. Are there any pleasant aromas in the air around you? What about unpleasant ones? What memories do these aromas evoke?
Direct your awareness now to your sense of touch. What do you notice about your body as you read this? If sitting, how does your body make contact with the chair? If standing, or lying down, what do you notice about how your body interacts with the environment? Is the temperature too hot, too cold, or just right? Is there any tension in your body? Are there any pleasurable sensations? And pain? Any comfort?
Finally, direct your attention to your sense of taste. Unless you are eating or drinking something it may be hard to experience your sense of taste in the current moment; however, you might experiment by taking a few deep breaths. As the air passes over your tongue can you detect any taste to it, however faint? Are you able to taste the changes in the weather? Don’t worry if you have trouble tasting the air at first; it’s a difficult skill to learn, but it does indicate the level of awareness and sensitivity that can be achieved through observing.
Experiment for a few moments with observing through your senses in this manner. When you feel you are ready, go on to complete the exercises on the next page.

Focusing on One Thing at a Time
Negative thoughts tend to come in bunches. Usually when you have one negative thought or feeling, it leads to another, and to another, and so on until you’re soon wrapped up in a tangled ball of negative thoughts and feelings. This process is referred to as ruminating. It is also sometimes called snowballing because of the way it works. If you picture a snowball starting at the top of a hill, gaining speed, momentum and size as it rolls down, you will probably have a pretty accurate picture of what snowballing or ruminating feels like to the person experiencing it.
Focusing on one thing at a time is just the opposite of this ruminating or snowballing experience.
The journey of a thousand miles begins with a single step, but if you focus on the thousand miles you’ll be too overwhelmed to take the first step. The key is to instead focus on the first step, and only on the first step, until it is accomplished. Then focus on the next step, and the next, and so
on. Eventually you will find that the thousand miles are over. This is because small change leads to bigger change. If you find yourself snowballing, the way out of it is to focus on one thing at a time. The first step is to ask yourself, “What is the smallest thing I can do right now to make a difference?” When
you’ve answered that question, go on and do that one thing. Don’t worry about anything else until that one thing is accomplished. When it is done, then go on and ask yourself, “What is the next smallest thing I can do that will make a difference?” Then do that thing, and so on until your “thousand mile” journey is done. In the case of feelings or negative thoughts, it may not be necessary to do anything. In fact, sometimes there may be nothing you can do. If that is the
case, you may leave doing mode and enter being mode, just noticing the thought or the feeling in the moment. You don’t have to follow the thought to the next thought. Just focus on the thought before you.
For this exercise we’re going to practice observing in a natural setting.
First, go outside and find a relatively calm outdoor spot where you will be undisturbed for the duration of the exercise.
To begin focusing on one thing at a time, close your eyes take a few deep breaths in this outdoor setting. Continue breathing until you feel calm and centered. When you are ready, open your eyes and focus on the first thing that catches your attention. Practice observing by answering the questions below.

What is the first thing you noticed?



In observing this thing, is there anything about it you have never noticed before?



What are the visual characteristics of the thing you noticed? What does it look like? What color is it? What shape? Describe it here:




What are the auditory characteristics of the thing you noticed? Does it make any sounds? If so, describe them here:



Are there any aromas associated with the thing you noticed? If so, describe them here:



Are there any aromas associated with the thing you noticed? If so, describe them here:




Is it possible to touch the thing you noticed? If so, do so now. If not, just imagine what it might feel like to hold this object, and describe these sensations here:



Is the object edible? If it is, are there any tastes you might associate with it? If so, describe them here If not, take a deep breath and see if you notice any taste to the air, and describe it:



Does observing this object in this manner change your experience of it? If so, how?




Now that you have some experience with observing things outside of yourself, let’s go on to observing things inside of yourself. Continue to sit quietly in your peaceful outdoor setting. Take a few deep breaths and notice the first thought that comes to mind. What is that thought?


Just notice this thought, and this thought alone. If this thought tries to lead you on to more thoughts, just gently return your attention to this thought.
Step back and watch what your mind is doing. Thoughts and feelings are not who you are; they are just processes of the brain. When observing your thoughts in this manner you develop the awareness that you are not your thoughts. You are not your feelings. If another thought comes into your mind during this process, just notice it.
It may help to picture your thoughts and feelings like a river. Sometimes negative thoughts and feelings float to the top, and sometimes negative thoughts and feelings float to the top. If you find yourself in a part of the river where the negative thoughts and feelings are on the surface, your goal isn’t to dam up the river. You’re not trying to block the flow of thoughts and feelings.
You couldn’t even if you wanted to. If you tried to stop your thoughts by building a dam on the river, they’d eventually rise up behind the dam until the dam burst and flooded your consciousness.
Instead, if you find yourself floating in negative thoughts, you don’t have to let them wash you downstream. You can make a conscious choice to get out of the river for a moment, and allow those thoughts and feelings to float downstream on their own. You don’t have to stay in the river and drown. Instead you can choose to sit on the riverbank and watch them flow by.
Do this now by choosing one thought or feeling to observe. Allow yourself to experience it for as long as you’d like. When you feel you are ready, go on to answer the questions.


What was the experience of observing your thoughts and feelings like for you? Did you find it easy or difficult?



How similar or different was this to the way you usually experience your thoughts and feelings? Why?



Were you able to avoid the temptation to follow your thoughts and feelings into “snowballing” mode? Were you able to focus on one thing at a time? What might have made it easier for you?

Worksheet 01.06 Fully Participating
Name:
Date:
When we are fully participating in an activity, we are aware and in the present moment. This means that we are not “living in our heads” by ruminating over past or future issues. Instead, we are actively conscious and aware of the current present activity. If we are eating, we are focusing our attention on eating, not the tv or the newspaper. If we are having a conversation, we are giving our full attention to the other person and not texting or playing on the tablet. If we are dancing, we are dancing like nobody else is watching, fully aware without self-consciousness.
For this exercise, you will need a small item of food like a raisin, a grape, a cherry, or a piece of chocolate. It should be small enough to fit into the palm of your hand. When you have such a food item, complete the activity worksheet below.

STEP ONE
Hold the food item in your hand. Observe it and describe it to yourself. How many colors do you see? What is its shape? How do the light and the shadow fall on it? Do the views of the food item change if you rotate it around in your hand? Observe and describe it using the spaces below.
Describe the food item’s color. How many colors do you see? What are they?




Describe the food item’s texture. Is it smooth or rough? Variegated or uniform? Or some other texture?




Describe the food item’s weight. Is it light or heavy? Dense or porous? How does it feel in your hand? If your eyes were closed, could you identify it solely by its weight and texture?




STEP TWO
Now place the food item on your tongue, biting it once and only once to release the flavor. Allow the flavor slowly dissipate across your tongue. Where on your tongue can you first taste it? The four basic taste buds are sweet, sour, salt and bitter. Can you taste each of these sensations? Which did you taste first? Which did you taste last? Observe and describe its taste using the space below.




STEP THREE
Now continue to chew the food item slowly, savoring the experience. Nothing exists in the world but this food item, and all of your attention is directed solely on the experience of eating and enjoying it. Pay close attention to your sense of smell as you continue to chew. Can you notice any aroma as you eat the food item? If so, describe it. Imagine you had no sense of smell (it may help to briefly pinch your nostrils as you chew). Would that change the experience of enjoying the food? If so, how?




STEP FOUR
Now savor the food item as if it is the last piece of food on earth. There is nothing to do right now but to enjoy this piece of food. Continue to fully participate in the eating until the food is completely gone. Notice the aftertaste that remains on your tongue, and note any lingering aromas now that the food item is gone. Pay particular attention to your appetite. Did focusing your attention this way leave you more satisfied with less food? Did the exercise above change your experience of the food in any way? If so, you’ve learned the art of fully participating. Describe your experience below:

Worksheet 01.08 Being Non-Judgmental
Name:
Date:

Thoughts and feelings are not facts; they are merely processes of the brain. A lot of the stress we experience in life comes from observing and describing things, then placing judgments of “bad” or “good” on them. Being non-judgmental means being able to see things as they are, and not as we think they ought to be.
The first step to reducing judgments is to be able to recognize when we’re making them in the first place. When you are able to recognize your judgments, ask yourself, “Is it a priority for me to reduce judgments, or not?”
One way to determine whether reducing judgments is a priority is to look at the pros and cons of judging. To do this, ask yourself, “What will lead to more suffering and stress, judging or not judging in this situation?” The more you do this the more you will be able to replace judgments with consequences. You will also gain practice in knowing the difference between judgments and facts.
A list of statements follows below. Practice learning the difference between judgments and facts by placing a checkmark by each statement that is a judgment.
“This is too hard, I can’t do this!”
“Jane said something untrue.”
“Carl is a bad person because he forgot to pick me up at the airport.”
“I’ve tried mindful meditation. I can’t do it.”
“Today at work Bob frowned at me when I passed him in the hallway.”
“Bob frowned at me so he must be mad at me.”
“I don’t have time for all this mindfulness stuff.”
“I can’t help it; that’s just the way I am.”
“He has long hair.”
“He should get a haircut.”
“The couch is red.”
“The couch is ugly.”
“I got a bad evaluation at work; the boss must hate me.”
“She does her job well.”
“She’s better than me.”
“Everybody should love me.”
“I’m able to meet my goals.”
“Sometimes negative consequences happen.”
“Nothing bad should ever happen to me.”
“If I work hard enough I can make everybody like me.”

Worksheet 01.10 FEAR to ACT
Name:
Date:
Acceptance and Commitment Therapy (ACT) uses the FEAR acronym to explain and identify problems with experiential avoidance and cognitive entanglement. FEAR is as follows:
1. Fusion with your thoughts
2. Evaluation of experience
3. Avoidance of your experience
4. Reason giving for your behavior

To practice moving from FEAR answer the questions that follow.

Fusion
In the past, in what ways have you fused with your thoughts that might have led to anxiety or depression? That is to say, in what ways have you chosen to believe thoughts and feelings that didn’t turn out to be true?




Evaluation
In the past, in what ways have you judged your feelings or thoughts as “good” or “bad,” and how might these evaluations have led you to suffering?




Avoidance
In the past, in what ways might you have avoided thought or feeling by telling yourself, “Don’t think about it” or “pretend I don’t feel it?”




Reason-giving
In the past, what reasons or excuses have you given for trying to avoid what you are thinking or feeling? How might those reasons have led to suffering?




The antidote to the FEAR response is the ACT response, which is:
1. Accept your reactions and be present
2. Choose a valued direction
3. Take action
To practice moving to ACT answer the questions that follow.

Accept
In the present, what can you do to help you accept your thoughts and feelings without feeling you have to act on them?




Choose
In the present, what valued direction can you choose? How can you think in ways that support your values in life?




Take Action
In the present, what valued actions can you choose? How can you act in ways that support your values in life?

Worksheet 01.12.01 Letting Go
This Letting Go Worksheet is used in conjunction with the Letting Go Diary Card. Before using the Diary Card, it is often helpful to know exactly what it is that you need to let go of.
Imagine that you are trying to get to a friend’s house, and you’ve never been there before. You ask your friend where his house is, and he responds, “In the United States.” Obviously, that’s not enough information to be able to find his house. He’d have to get more specific.
Letting go is like that. The more specific you can be about what it is you need to let go of, the more successful you will be. In fact, simply completing this exercise below may be enough to enable you to let go of the problem. Just remember to be as specific as possible when answering these six questions. If you are completing this workbook for the Mindfulness: An Introduction course through the Mindful Ecotherapy Center at www.mindfulecotherapy.com there is no need to write down your answers to this worksheet. You’d only need to complete the Letting Go Diary Card that follows. Complete at least one week’s worth of exercises on the Diary Card.
1. Who is involved in the problem?
a. Is the problem about another individual, or is it about me?
b. If it’s about another individual, is there something I can do to change the problem
(remember, you can’t change other people’s behavior, you can only change your own)?
c. If the problem is about me, is it something I can change?
d. If it’s something I can’t change, is it something I can accept?
e. If I can’t accept it about myself, why not?
2. What is the nature of the problem?
a. Specifically, what worries me about this event/situation?
b. Is it something that is within my power to change?
c. If it’s in my power to change, what steps do I need to take in order to change it?
d. If it’s beyond my power to change, what steps do I need to take in order to accept it?
e. What’s the worst thing that can happen in this situation?
3. When is this problem likely to happen?
a. Am I worried about something that happened in the past?
b. If it’s in the past, the past is over and done with. Why am I worrying about it now?
c. Is it something that may happen in the future?
d. If it may happen in the future, have I done all I can to prevent it from happening?
e. If I’ve done all I can to prevent it, why am I still concerned about it (be specific)?
4. Where is the problem likely to happen?
a. Is this problem associated with a certain place?
b. Is this a place that I can avoid going to?
c. If it’s not a place I can avoid going to, is there something I can change about the
situation?
d. If there’s nothing I can change about the situation, what would I need to change
about myself in order to accept the situation?
Mindful Ecotherapy Center copyright 2017 Charlton Hall, LMFT/S, RPT-S www.mindfulecotherapy.com
5. How likely is this problem to occur?
a. On a scale of 1 to 10, with 1 = “no anxiety at all” and 10 = “maximum anxiety,” how
worried am I about the problem?
b. On a scale of 1 to 10, with 1 = “no chance at all” and 10 = “will definitely happen,”
how likely is it that this problem will happen?
c. If the rating from “a” is greater than the rating from “b,” am I needlessly worrying
about a situation that isn’t likely to happen?
6. Why is this a problem?
a. Being as specific as possible, why does this problem worry you?
b. What would need to change in order for you to worry less about the problem?
c. Is the answer in “b” something you have the power to change?
d. If not, what would have to change in your thinking in order for you to be able to
accept the problem?

Once you have answered all the questions above, write the specific nature of the problem in the column labeled “CIRCUMSTANCE IN WHICH YOU NEED TO PRACTICE ‘LETTING GO’
on the Letting Go Diary Card below. When describing the problem on the Diary Card, remember to be as specific as possible. For example, instead of writing, “I’m worried about money problems,” write something like, “I’m worried about making the house payment,” etc. in the space. Try to keep the problem focused on things you have the power to change. If it’s something you don’t have the power to change, try to focus on what you would have to change about your thinking in order for you to accept the problem ‘as is.’
After writing the specific nature of the problem on the Diary Card, rate your success on a scale of 1 to 10, with 1 = “no trouble at all letting go of this problem,” and 10 = “I simply cannot let go of this problem, no matter what.”
After rating your success, practice the mindful breathing exercise below. Try mindful breathing for at least ten minutes, but if that is not possible, do as much as you can. The amount of time isn’t as important as the exercise itself. After practicing mindful breathing, rate your “letting go” score again, using the same scale as above. Did the number change?
As you become more adept with different mindfulness techniques, you may want to experiment with them to see which ones help you the most in “letting go.” Keep your Diary Cards in a notebook so you can chart your progress as your skills grow. If you ever get stuck, keep this worksheet handy so you may refer to it again as needed.

YOU MAY DOWNLOAD THE LETTING GO DIARY CARD HERE: mindfulecotherapy.org/wp-content/uploads/2017/08/LETTING-GO-Diary-Card.pdf

You may download this worksheet here: mindfulecotherapy.org/wp-content/uploads/2017/08/3Ps.pdf
Due to the personal nature of the questions on this worksheet, you are not required to post your answers on the discussion group.