Mindfulness Practice 8:

1. Make a list of 5 things that you think are good for you and the reasons why you are grateful for them.
2. Look at your list and re-read each item. After each item say thank you, thank you, thank you with as much intention and emotion as possible.
3. Now find a quiet place where you can be free from interruptions. Make a list of 3 or more fears or worries you might have. Look at your list and take one item from the list. Read it, and observe the feeling with compassion for yourself.
4. Write down any other feelings or thoughts around the feelings associated with your fears, acknowledging that you are okay to feel however you feel, stay with it for a moment and then let it go. Then do the same with the second and third items on your list. By acknowledging and letting go of these worries you are honouring the way you feel, which will help lower any stress or anxiety.
5. Identify what is good from your list of fears and worries, and say thank you, thank you, thank you for the good that has come from your fears and worries.

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Be Well. Be Safe. Be Grateful.

To get the most out of the Being Present Practice, David recommends:

1. Finding a fixed time during the day where you can do the practices at the same time every day. Five to ten minutes will be enough to listen to the recordings and to do the exercises.
2. Committing to doing the exercises every day for the length of the practice.
3. Keep going! You might feel that a particular day is too hard, or might not make sense, keep going as it is probably your defence mechanism trying to stay in the same state as you are and not wanting to change.
4. Changing when you do the practices. If you find the exercise hard to do, try another time in the day for that practice.
5. Not giving up on the writing exercises. Some tasks could be easier than others, however, please stick to the writing exercises. You will be surprised by how many more things you can be positive about without knowing.

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