PART
1
Compass of
MINDFULNESS
To be Mindful, you want to know this / Mindfulness practice
If you feel doubt, have a wobbly mind, or some unshakeable old patterns are blocking your self-development progress, it's time to enhance your reflective practice. Here’s a video that explains why mindfulness is crucial to mental well-being and a tool for your mindfulness practice.
Step-by-Step Guide
Move your mouse on the image and click the download icon to download this JPEG image.
Preparation
It is simple. Download the JPEG image above, print it out, and you will also need a pen.
To begin this mindfulness practice, fill in the compass with your thoughts from top to bottom, one step at a time.
Step 1
Write down a goal or target at the top. Want a better career? Relationship, health, or a wish you keep in secret for a long time?
Step 2
Be honest with yourself and write down the feelings and thoughts about your target. Feel it's difficult to achieve? Don’t know where to start? Or any practical issue you are concerned about?
Step 3
On the “Move Forward to” Banner, write down a direction you want to take according to the target you set.
Get a promotion? Or change a job in a career path?
To improve communication in your relationship? Or want to connect deeper with others.
Want to try weight training? Or improve posture?
Step 4
Write down your thoughts about your direction in the area below the banner.
How to get there? What do you feel when you get there? How to encourage yourself to get there?
Step 5
What is the opposite direction to the target? Or what makes you feel distant from moving forward? Write down your thoughts on the “Move Backward to” Banner.
Stagnation? Don’t know how? Or don’t believe you can do it?
Step 6
Now it’s time to recognize why you might at the opposite direction, or why you still feel the distance? Write down your thoughts in the area above the banner.
Are you procrastinating? Feel lacking in something? Wrong timing? Or any other reason and feeling?
Step 7
When all your thoughts are written on the compass.
Including the positive and negative thoughts.
The state when you are aware, thinking, and knowing what is happening around you.
This is consciousness.
Step 8
At this moment, you are not at the top of the compass; this is the future you want.
You are not at the bottom of the compass; this is the past you.
You are at the center of the compass, a neutral moment between future and past.
Step 9
Be aware of where you are at this moment.
Feel safe making choices and moving toward the future you want.
And yet, accept and embrace the negative thoughts that do exist,
However, you can leave them behind and choose not to succumb to negativity.
This is mindfulness
which is all about choices and direction.
Last
When you want to move forward, negativities might try to talk back and stop you from going further. This is the narrative of your shadow-self. It talks about our old beliefs, our experiences, our trauma, or the difficulties we presume will happen.
Write down the negative narratives in the cloud under the compass.
Acknowledge your thoughts, but do not follow or suppress them.
Put your focus back on the center point of the compass, which is this present moment, not the future, not your past.
Disclaimer
The video and tool are for entertainment and educational purposes. It is not a substitute for professional advice.
No artificial intelligence (AI) was used in the creation of this work. The AI tool only assists with grammar correction in text content.
