Mindfulness practice 10:

1. Make a list of 5 things you appreciate and the reason why you are grateful for these things.
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. Try to find a quiet space where you can be present and identify an expectation you have of yourself or others that bothers you or you find difficult to deal with.
4. Once you find your centre and are truly present, ask yourself if this expectation belongs to you or not, and how realistic it is for you or the other person to make it real.
5. If the expectation you identified is of someone else, it might be a great opportunity to bin it and to make sure you stick to what is 'real' and important for you.

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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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