Free Mindful March calendar - Digital download

Mindfulness is a core skill of DBT therapy and I hope that you gain something positive from using the Mindful March calendar 
 
The goals of mindfulness are to:
 
Reduce suffering
Increase happiness
Increase control over our thoughts 
Experience reality as it is
 
We can practice being Mindful by:
 
Observing - Be present in the moment and pay attention consciously without clinging to or pushing away experiences, thoughts or emotions. Let go of words, descriptions, judgements and assumptions float away
 
Describing - Use words to describe thoughts, feelings and experiences. Separate views, interpretations and opinions from the facts. Label thoughts as thoughts, emotions as emotions, actions as actions for example - 'A feeling of fear has arisen within me', 'A thought 'I'm not good enough has entered my mind', 'Heart beating fast' etc. Stick to the facts
 
Participating - Throw yourself into the moment, become fully immersed in the present, become 'one' with the now - Participate intuitively by using your 'Wise Mind' to do what is needed in each situation without barriers. Go with the flow and adjust with spontanaity to each situation. Embrace change 
 
Dancing, eating, writing, walking, gardening, cooking and more can all be done mindfully by observing, describing and participating
 
If you would like to offer feedback on this download, please feel free to email me at Handmaiduns@gmail.com