2. Light a candle and place it right in front of
you , at a distance of one meter or so. Close
your eyes and progressively relax all the
muscles of your body, starting with your
hands, then your arms, shoulders, back,
thighs, knees and then your feet. Alternate
your focus of attention on each of these
parts of your body in order to completely
relax in a state of physical and
psychological plentitude. Total relaxation
requires great concentration. Don’t worry if
you cannot reach this plenitude straight
away, as it will improve with time and
practice.
Let your mind wander, let images come
through your mind, and do not attempt to
remember them.
3. After a few minutes (3-5) open your eyes.
Stare at the flame of the candle. All your
attention must be focused on the flame as
it was focused on your body a short while
ago. Then, while continuing to stare at the
flame, think about your major problem,
but do not linger on any one single detail.
Remain this way for a few minutes, think
how the problem developed from the
beginning.
Begin the exercise of relaxation again,
close your eyes. Be sure that all your
muscles are relaxed and when you feel
better open your eyes.
Do this entire process with mind and body
equally relaxed.
You may find this meditation useful at
times when too much is going on and/or
when you are dealing with a complex
problem.
4. PRE Activity Energy Mental Physical Emotional
PRACTICE description level state state state
Morning
Afternoon
Evening
POST Activity Energy Mental Physical Emotional
PRACTICE descriptio level state state state
n
Morning
Afternoon
Evening
5. Please add an image, quote or similar to
describe your overall day
(this could be your personal photo of the
day or an image from web, whatever
inspires you)
6. Check blog entry
http://small-steps-
coaching.com/blog/2012/12/17/mindfulness-week-project-
day-5/
MindfulnessWeekProject
www.small-steps-coaching.com/blog
Editor's Notes
MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
Please add an image, quote or similar to describe your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)