Mindfulness practice 18:

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. Make a list of situations or people you would like to forgive.
4. Say, ‘(name of the person or situation)’ I have decided to let go and move on, I am forgiving myself for what happened. I appreciate it was a difficult time and I am grateful for the learning I got from the experience’. Put one or both hands in your heart breathing deeply and after saying the statement say “thank you, thank you, thank you” with intense emotion.
5. Reflect on how you feel after letting go and forgiving.

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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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