The document provides guidance on achieving internal success and living purposefully through mindfulness exercises and practices. It recommends identifying one's passions and goals, living in the present moment through mindful breathing, observation, awareness, listening and immersion exercises, appreciating small blessings each day, avoiding social comparisons, and being grateful for what one has. The overall message is that cultivating mindfulness can help better cope with stress and anxiety.

1. MATHEW THELLYIL
CHAIRPERSON
CHILD WELFARE COMMITTEE
KANNUR
9497040370
mthelly@gmail.com

2. 1.Identify your passions.
• What do you want your HERITAGE to be?
• How would you like to be REMEMBERED by others?
• How do you want to make your community a better
place?
• What are some favorite subjects of interest in your
life? For example, think of subjects you enjoyed
studying in school. Ask why you liked them.
• For instance, you may have loved PROJECTS. Think:
was it because you loved the topic, or was it
because you loved working with a big group
towards a common goal?

3. 2.Make a list of your goals, and what
you might do to achieve them.
Set SMART goals
• goals that are 1.specific, 2.measurable,
3.achievable, 4.relevant, and 5.time-
bound.
• Break big goals down. For instance, if
your goal is to see the world, you can set
the goal of saving money and visiting
certain countries.

4. 3.Live purposefully.
• If you find yourself constantly bored, daydreaming about the future
or past or counting down the minutes until the day ends, it is
probably because you feel disconnected from what you're doing.
• Cherish your time. Try to spend your free time doing things that you
enjoy doing, rather than wasting time. For example, rather than
spending your weekends watching television, spend them partaking
in your hobbies or spending time with loved ones and new friends.
• Measure your productivity by engagement, not achievement. Not
everything you do has to be productive in the conventional sense, but
activities should be engaging and enjoyable.
• Keep in mind that it is perfectly fine to spend some time doing
nothing and just being lazy each day. This can actually help with your
imagination and self-awareness. Strive for a balance between doing
things you want to do and allowing yourself to just “be.”

5. 4.Stick to your commitments.
• Avoid canceling plans, and try not to cancel
twice on the same person.
• Make commitments to yourself, and stick to
them. Write down your commitments and
hang them in places you can see.
• Make sure that your commitments are
gradually moving you towards your goals.
Review your goals now and then to make sure
you are moving in the right direction.

6. HOW TO ACHIEVE
INTERNAL SUCCESS

7. 1. Enjoy the present moment.
• Start paying attention to negative thoughts so that you can
move on from them and enjoy the present moment. If a
negative thought arises in your head, then acknowledge it,
label it a negative thought, and then let it fade
away. Regular meditation or mindfulness exercises can
help to make this feel more natural for you.
• Get in the habit of paying attention to small details around
you. Appreciate the feeling of the sun on your skin, the
sensation of your feet walking on the ground, or the
artwork in the restaurant you are eating in. Noticing things
like these will help you silence a rambling mind and
appreciate every moment.

8. MINDFULNESS EXERCISES
• Mindful breathing
• Mindful observation
• Mindful awareness
• Mindful listening
• Mindful immersion
• Mindful appreciation

9. MINDFUL BREATHING
• Start by breathing in and out slowly. One breath cycle should last
for approximately 6 seconds.
• Breathe in through your nose and out through your mouth, letting
your breath flow effortlessly in and out of your body.
• Let go of your thoughts. Let go of things you have to do later
today or pending projects that need your attention. Simply let
thoughts rise and fall of their own accord and be at one with your
breath.
• Purposefully watch your breath, focusing your sense of awareness
on its pathway as it enters your body and fills you with life.
• Then watch with your awareness as it works work its way up and
out of your mouth and its energy dissipates into the world.

10. MINDFUL OBSERVATION
• Choose a natural object from within your immediate
environment and focus on watching it for a minute or two.
This could be a flower or an insect, or even the clouds or the
moon.
• Don’t do anything except notice the thing you are looking at.
Simply relax into watching for as long as your concentration
allows.
• Look at this object as if you are seeing it for the first time.
• Visually explore every aspect of its formation, and allow
yourself to be consumed by its presence.
• Allow yourself to connect with its energy and its purpose
within the natural world.

11. MINDFUL AWARENESS
• Choose a touch point that resonates
with you today and, instead of going
through your daily motions on
autopilot, take occasional moments
to stop and cultivate purposeful
awareness of what you are doing
and the blessings these actions
brings to your life.

12. MINDFUL LISTENING
• Close your eyes and put on your headphones.
• Try not to get drawn into judging the music by its genre, title or
artist name before it has begun. Instead, ignore any labels and
neutrally allow yourself to get lost in the journey of sound for the
duration of the song.
• Allow yourself to explore every aspect of track. Even if the music
isn’t to your liking at first, let go of your dislike and give your
awareness full permission to climb inside the track and dance
among the sound waves.
• Explore the song by listening to the dynamics of each instrument.
Separate each sound in your mind and analyze each one by one.

13. MINDFUL IMMERSION
• For example: if you are cleaning your
house, pay attention to every detail of
the activity.
• Rather than treat this as a regular chore,
create an entirely new experience by
noticing every aspect of your actions:

14. MINDFUL APPRECIATION
• In this last exercise, all you have to do is notice 5
things in your day that usually go unappreciated.
• These things can be objects or people; it’s up to
you. Use a notepad to check off 5 by the end of
the day.
• The point of this exercise is to simply give thanks
and appreciate the seemingly insignificant things
in life, the things that support our existence but
rarely get a second thought amidst our desire for
bigger and better things.

15. Why Mindfulness Exercises?
The cultivation of moment-by-moment
awareness of our surrounding
environment is a practice that helps us
better cope with the difficult thoughts
and feelings that cause us stress and
anxiety in everyday life.

16. 2.Don't compare your own life to
other peoples' lives.
• Many people have the tendency to compare the low points of their
own lives with the high points of other peoples' lives. Remember
that no matter how perfect somebody's life may seem, behind
closed doors everybody deals with tragedy, insecurity, and other
difficulties. Pay attention to and limit your use of social media to
help you remember this.
• Rather than comparing yourself with people who are "better off"
than you, think about all of the people who are homeless,
chronically ill, or living in poverty. This will help you appreciate
what you have rather than feeling sorry for yourself. Try engaging in
volunteer work to help make this more apparent. This can help to
boost your happiness and confidence as well.

17. 3.Count your blessings.
No matter how much you achieve in
life, you will always feel unhappy if you
constantly focus on what you don't
have. Instead, devote time every day
to appreciating the things you do have.
Think beyond material items;
appreciate your loved ones, and
cherish happy memories.