advice will help you practice meditation?
– A) Meditate only according to your mood
– B) Meditate regularly at the same time
– C) Don’t meditate if you can’t do it the first time
8. What is the ultimate goal of mindfulness meditation practice?
– A) Become the perfect person
– B) Develop the ability to notice your thoughts and emotions without judgment
– C) Learn to control thoughts and emotions
Responses:
1. B
2. B
3. B
4. B
5. B
6. B
7. B
8. B
Rating:
– 8 correct answers: Excellent! You have a good understanding of the practice of mindfulness meditation.
– 6—7 correct answers: Good! You have a good idea, but it is worth to deepen your knowledge.
– 4—5 correct answers: Satisfactory. It is recommended to repeat the material and practice.
– Less than 4 correct answers: More attention should be paid to the practice and theory of mindfulness meditation.
Practice meditation regularly and watch your progress!
2 month: Keeping a diary
Let’s take a closer look at how to keep a diary of thoughts and feelings, as well as what benefits it can bring.
1. Set aside some time
– Set a schedule: Find a convenient time during the day when you can calmly focus on your thoughts. It can be in the morning, when you just wake up, or in the evening, before going to bed.
– Create a ritual: Turn this activity into a ritual. For example, make a cup of tea or coffee, find a cozy place and tune in to a positive mood.
2. Be honest
– Do not hesitate: Write down everything that comes to mind, even if it seems insignificant or ridiculous. This is your personal diary, and no one will see it.
– Allow yourself to be vulnerable: Express your true feelings, even if they are negative. This will help you release your repressed emotions.
3. Use questions to direct your thoughts
– Structured Questions: Start with simple questions to direct your notes. For example:
– «What made me happy today?»
– «What’s upsetting me?»
– «How do I feel today and why?»
– What can I do to improve my mood?»
– Thinking about the future: Ask yourself questions about what you want to achieve and how you can do it. For example: «What are my goals for the coming months?»
4. Pay attention to recurring themes
– Regular review: Review your notes periodically (for example, once a week or month). Pay attention to emotions and events that are often repeated.
– Analyze: Try to understand why certain topics or feelings arise over and over again. This can help you identify triggers and issues that need attention.
5. Don’t limit yourself
– A variety of formats: Use not only text, but also drawings, diagrams, collages, or even photos. This can make the process more fun and creative.
– Emotional Scales: Try to draw a scale of your emotions or use color codes for different feelings. This will help you visualize your emotional state.
6. The benefits of keeping a diary
– Improved Self-awareness: By recording your thoughts and feelings, you better understand yourself and your reactions to different situations.
– Stress Reduction: Expressing emotions on paper can help reduce stress and anxiety levels.
– Develop Problem-solving skills: By analyzing your notes, you can find new ways to solve problems and improve your life.
– Increased emotional Intelligence: You will learn to better recognize and manage your emotions, which will have a positive impact on your relationships with others.
– Goal: To deepen your understanding of your internal processes. This will help you become more aware of your reactions and identify triggers.
Test for keeping a diary of thoughts and feelings (2 months)
The purpose of the test is to assess the understanding and application of diary keeping techniques, as well as to identify the level of awareness of your thoughts and emotions.
Questions:
1. When is the best time to set aside time for keeping a diary?
– A) At any time when there is a free minute
– B) At certain times when you can calmly focus on your thoughts
– C) Only on weekends
2. What ritual can I create before writing in my diary?
– A) Listen to loud music
– B) Brew a cup of tea or coffee and find a cozy place
– C) Immediately start writing without distractions
3. Why is it important to be honest in your notes?
– A) To show off to others
– B) To get rid of repressed emotions and express real feelings
– C) To record only positive moments
4. What questions can help you direct your thoughts when recording?
– A) «What day of the week is today?»
– B) «What made me happy today?» and «What upset me?»
– C) «What am I going to do tomorrow?»
5. What approach is recommended for analyzing your records?
– A) Ignore recurring topics
– B) Regularly review recordings and analyze emotions and events
– C) Write down only new thoughts and do not go back to past recordings
6. How can you diversify the format of keeping a diary?
– A) Use only text
– B) Add drawings, diagrams, collages or photos
– C) Write only in one style
7. What are the benefits of keeping a diary?
– A) Improved self-awareness and reduced stress
– B) Increasing the number of negative thoughts
– C) Reduced emotional intelligence
8. What is the main purpose of keeping a diary?
– A) Deepen your understanding of your internal processes and identify triggers
– B) Show others how you live
– C) Record only positive moments
Responses:
1. B
2. B
3. B
4. B
5. B
6. B
7. A
8. A
Rating:
– 8 correct