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Mid-way Self-Assessment
So far, you have experienced the three main formal practices (body scan, sitting meditation, yoga) and a
number of informal practices (simple awareness, mindful eating, awareness of pleasant/unpleasant
experiences, STOP/one minute breathing space). Even though you won’t be sharing this with anyone
else, it can be helpful to actually write down your thoughts at this point, reflecting on your
personal learnings as well as the things you may still be struggling with. A likely outcome of this
awareness and active appreciation will be a strengthening and reinforcement that can naturally carry
forward to the end of this course and beyond.

What do you notice already starting to happen? What are you encouraged by?
Practicing mindfulness can be challenging at first, especially if one is used to being constantly distracted or
caught up in their thoughts. However, with consistent practice, I notice that I am becoming more aware of my
thoughts, feelings, and bodily sensations in the present moment.
I also notice that I am better able to regulate my emotions and respond to difficult situations with more
clarity and self-compassion. Over time, I might feel more grounded, centered, and resilient, even in the face of
stress or uncertainty. While there may be moments when I struggle to maintain a consistent mindfulness
practice or when
I feel distracted or restless during meditation, I am encouraged by the positive changes I have already noticed
and by the potential for continued growth and self-awareness.

What is not happening yet – what are you still struggling with?
For individuals who are new to mindfulness, it can be challenging to stay focused and maintain present-
moment awareness, especially if they have busy schedules or are easily distracted. As someone who is just
starting to practice mindfulness, I also struggle to find the time and motivation to practice regularly.
Additionally, I find it difficult to sit with uncomfortable emotions or physical sensations that arise during
mindfulness practice. I feel overwhelmed or frustrated when I encounter difficult thoughts or feelings and may
be tempted to avoid or suppress them rather than observing them with non-judgmental awareness.
Finally, I struggle with feelings of self-doubt or frustration if I don't see immediate progress or if I compare
myself to others who may have more experience with mindfulness. In these cases, I try to cultivate self-
compassion and remind myself that mindfulness is a process, and that growth and progress take time and
patience.
Take a moment to see if you can recall a specific incident in your life that stands out that
somehow relates to the work you have done so far in this course (if no incident comes immediately
to mind, it might be helpful to review your informal practice worksheets). What was the situation
and what happened?
I remember a time when my husband was acting weird and distant. In the past, this would have caused me to
feel anxious and stressed, constantly wondering what he was wrong and why was acting that way. But since
starting my mindfulness practice, I was able to recognize those thoughts and feelings and observe them with
non-judgmental awareness.
Instead of getting caught up in my worries and anxieties, I took a few moments to sit with my breath and
practice the one-minute breathing space. This helped me to calm my mind and focus on the present moment,
rather than dwelling on the past or worrying about the future. By staying present and aware, I was better able to
communicate with my husband and understand what was going on with him, without getting overwhelmed by
my own emotions.
Overall, this experience showed me the power of mindfulness in helping me manage my thoughts and
emotions and stay grounded even in difficult situations.