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Journal #8
Journaling Prompt
Reviewing the mindfulness skill described by White (2018, p, 74), Focus on Five, select a task from the list in the book or another one of your choosing. Set a timer and engage fully in that task for 5 minutes. If your thoughts begin to wander to other things, simply bring yourself back to the task at hand. A few suggestions are: folding laundry, washing dishes, cleaning windows, knitting, digging in the dirt.
Text from White 2018 p.74
FOCUS FOR FIVE
Focusing takes you away from the worries and tasks that cause you stress. You can choose to focus on whatever you are doing at the moment or on something else. First, decide what to focus on. Choose a mundane task that needs doing,
like organizing your desk if you’re at work or sorting laundry if you’re at home.
It’s important that the task is simple and worthy of your attention so you don’t get distracted. Second, set your timer for five minutes. Then go deep, focusing only on the activity at hand. When time’s up, go back to your original task with a clearer mind and something checked off your to-do list.
Try these activities, and circle which ones work best for you:
Reorganize your wallet.
Water your plants.
Pay a bill.
Schedule a doctor’s appointment.
Clean out your car.
Balance your checkbook.
Hang up your clothes.
Clean five windows.
Repot a plant.
Sharpen all your pencils.
Sort through your pens and toss those that don’t work.
Sew on a button.
Clean out your purse or backpack.
The Stress Management Workbook: De-stress in 10 Minutes or Less byRuth C. White PhD
Write in your journal about the Focus on Five exercises. What was your experience? What are the benefits of exercises like Focus on 5? How does enhanced ability to focus support mindfulness?
Journal #9
Mindful Meditation Prior to Journaling – Spiritual Well-being and Meditation
According to the Wellness Councils of American (2015), “human spirituality involves nurturing your conscience in times of stress through inner resources of patience, forgiveness, compassion, optimism, faith, integrity, and many more.”
Journal Prompt
After reading the reflection above from the Wellness Councils of America (2015), and actively participating in the meditation, write in your journal about your experience with this meditation. What do you think the author meant when he wrote, “human spirituality involves nurturing your conscience in times of stress through inner resources of patience, forgiveness, compassion, optimism, faith, integrity, and many more.” What did you experience with the mindful spiritual meditation? How can focusing on breathing and positive thoughts help us manage stress?
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