Adapted by Shery Clein, MindfulLiving™ Coach
Cultivating Awareness Intelligence
Congratulations! You are amazing. You are stronger than the challenges that have come your way. As 90% of any sportsperson’s success is mental focus, your ability to concentrate and cultivate awareness is critical to success on this journey.
Theme Title: “Turning Toward”
This module is designed to guide you through seven powerful elements that help you develop a mindful approach to living pain-free. “Turning Toward” is about consciously turning toward discomfort, pain, or difficult emotions with awareness and compassion, allowing you to transform your experience and grow in your mindfulness practice.
1. Formal Practice
• Turning Toward Meditation: Begin your journey by turning inward and connecting with your experiences through meditation.
2. Informal Practice
• Turning Toward Informal Practices: Integrate mindfulness into your daily life by turning toward discomfort with curiosity and compassion.
• Refer to the “Turning Toward” guidelines in the Reading section for guidance on your informal practices.
3. Videos
• A Compilation of Videos: These are designed to enrich your understanding and practice.
• The supplementary section offers additional videos and resources to explore.
4. Readings
• Carefully Selected to Expand Your Knowledge: Explore articles and books in the supplementary section.
5. Practice Worksheets – Writing in Your Journal
• A) Formal Practice Worksheet: Document your Turning Toward Meditation practice.
• B) Informal Practice Worksheet: Track your Turning Toward informal practices.
6. Reflections
• Daily Reflections: Take five minutes at the end of each day to reflect on your experiences and progress.
7. Resources
Key Concepts to Remember
• Mind Wandering: Realise that the mind does wander, which is not a failure. The goal is to cultivate awareness of this wandering and to return your focus to the breath.
• Mindfulness in Action: Mindfulness in action is noticing that your attention has moved. Concentrative attention (laser beam) and broader awareness (floodlight) are essential for a balanced practice.
Daily Practices
1. Formal Practice
• Begin with the Turning Toward Meditation for the first two days of the week.
• On subsequent days, choose any practice from the resources section. The Turning Toward meditation will prepare you for these informal practices.
2. Informal Practice
• Practice “Turning Toward” any unwanted emotions or physical discomforts that arise during your day.
• Review the “Turning Toward Difficult Emotions” and “Turning Toward Physical Pain” readings.
• Informal practices help you apply mindful awareness to everyday situations, showing the benefits of MindfulLiving™ in daily life.
3. Videos
• Factual, Research-Based, and Engaging Videos: Set aside quality time each week to view these videos without interruption. They are about 45 minutes long. Consider choosing a specific day and time each week to watch them. If you have questions, contact us at shery@sheryclein.com.
- Turning Toward Difficulty
- The Fist Exercise – Vidyamala Burch (12 min)
- One Moment at a Time – Vidyamala Burch (2 min)
- The Gift and Power of Emotional Courage – Susan David (16 min)
- Mindfulness and Painful Emotions – Steven Hayes (2 min)
- Pain × Resistance = Suffering – Tara Brach (8 min)
- The Three Components of Self-Compassion – Kristin Neff (96 min)
Thank you for your participation and dedication to Chapter 5: Pain-Free Living. We deeply value your commitment to this journey and encourage you to integrate mindfulness into your daily routine. Do not forget to keep up with your journaling and reflections—they are key to your growth.
We look forward to seeing you in the next exciting chapter as you cultivate awareness and well-being.
đź’ś Many blessings for health and prosperity,
Shery Clein
MindfulLiving™ Coach – Nurturing Awareness Intelligence
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