MINDFULNESS TOOLKIT

MANAGE STRESS THROUGH

MINDFULNESS
with RICH FERNANDEZ

Copyright 2015 by CreativeLive. All Rights Reserved

 MINDFULNESS TOOLKIT

WISDOM LABS
MANAGE STRESS THROUGH MINDFULNESS - TOOLKIT

Mindfulness Tools How to Do When To Use

• Breathe in to a count of 6 and • To promote calmness on demand

Breathing: 6 x 6 out to a count of 6
• 1 minute = 6 full breath cycles
• Do 5 times a week (establish
habit) = 5 mins/week
• Focus full attention to the pro-
cess of breathing
• If the mind wanders, gently but
Focused Attention firmly bring attention back to
the breath
• Repeat throughout duration of
practice period
• Intentionally notice thoughts,
emotions, body and environ-
ment
Open Monitoring • Let attention move it as it will...
notice where it goes
• Observe rather than judge
• Bring attention to a specific area • To develop awareness of emotion
Body Scan of your body
• Sweep attention slowly and pro-
gressively up or down through
different areas of the body
• Ask, “Am I Above or Below the
Line?” (i.e. Positive of Negative
Mind State)
Mind State Shift • Move From Catastrophizing,
Judging, Blaming, Being Closed/
Defensive --> To Openness, Curi-
osity, Committed to Learning,
Gratitude
• Observe rather than judge
Between stimulus and response:
• Pause. Notice if you have been
triggered (i.e. experiencing
strong emotion)
• Reflect. Breathe. Practice fo-
Response Flexibility cused attention. Label thoughts
and emotions
• Respond Skillfully (vs. react)
problem solve productive ap-
proaches to the situation
• To foster immediate relaxation
• When experiencing stress or
mental fatigue
• To reset attention/stabilize the
mind
• To regain mental clarity
• To gather insights and intuitions
• To create space and foster
creativity
• To gain clarity when confused
• For difficult decision-making
• When encountering conflict
• To promote relaxation
• When experiencing negative
thought or emotion
• To shift your thinking if you feel
stuck
• When triggered/experiencing
strong negative emotional reac-
tions
• To change default ways of behav-
ing/reacting
• To recover from perceived set-
backs
• To manage significant stressors

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