Mindfulness practice 16:

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. If you are feeling anxious, stressed or you need a break from work, taking care of children, or want to reconnect with yourself and relax, find a time where you can spare a few minutes to breathe. Set an alarm if you feel you need a reminder. Breathe in for 5 counts, hold your breath for 3 counts and then exhale for 5 counts. Make sure you fill your lungs and all the way down to your stomach.

a) Breathe naturally, focusing on each breath.

b) Breathe and at the same time place your hands on your chest or stomach, or both to feel the motion.

c) Imagine breathing clean air that is cleansing your body, and then exhale stress and toxins.

At the end of each inhale/exhale cycle say thank you, thank you, thank you for being able to breathe.

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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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