Mindfulness practice 19:

1. Make a list of 5 things you appreciate and the reason why you are grateful for these things.
2. Put one or both hands on your heart breathing deeply and after you read each item on your list, say thank you, thank you, thank you with intense emotion.
3. Find a time and space to take a few minutes to truly feel present. Start with your breathing then scan your entire body. As you recognise each part of your body, give thanks with emotion.

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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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